PUBLISHED BY:

DR. TONI BARK

847.869.7740

Succulent Split Pea Soup, Quick Bread and Kale Salad

This is a high protein, nutritious and easy to make soup meal, a type of meal often requested by my patients who either taste my lunch or hear about my cooking or attend my food prep classes. And, who have patiently been waiting for a cook book (ugh, don’t hold your breath)!

Measure a cup of dried split green peas, place them in a rice cooker along with 2 and a half cups of water and turn the device on (I love the Sanyo digital as it is free of aluminum and teflon and works efficiently).

Slice two large leeks, carrots and parsnips and set aside. In a soup pan, heat organic, extra virgin coconut oil with a tablespoon and a half of high quality curry powder. Once hot, add the leeks until a little golden brown. Then add the parsnips and carrots.

After a few minutes of sauteing the vegetables, add 3 cups of water, two tablespoons of Bragg’s amino’s and two organic and vegan bouillon cubes and let sit.

Once the peas are cooked and the device switches off or to the keep warm mode, add the peas to the soup. Then take a hand held food processor and puree the whole mix.

For a thinner soup, add more water.

The texture for split pea should be thick and not brothy. This soup is mostly savory but has a sweetness from the parsnips, leeks and carrots. The Bragg’s gives it a deep, rich undertone which tends to satisfy even those who “must have their meat”.

This is a high protein soup and can be served just with a fresh green salad. If bread is desired, I recommend my chickpea/lentil flour quick bread, recipe as follows:

Measure one cup each of chickpea and lentil flour. Chick pea flour can be found at WF but I prefer to buy it at the Indian markets where I can also find lentil and mung bean flour and the prices are better!
Add enough water to stir the mix, about one to one and a half cups of water.

Sprinkle crushed curry leaf (about ten leaves) crushed pecans, a teaspoon of curry powder or paste (red or green) and a teaspoon of salt and stir well.

In a large cast iron pan, add two to three tablespoons of coconut oil and heat the skillet and oil at 375 degrees. Once pan is hot and oil is melted, pour in the mixture and bake for approximately 20 minutes or until sides are turning brown.

The bread is also high protein and can be used as a protein source alone with a salad for a quick meal.

Curry leaves are found at the Indian markets and make for a wonderful savory flavor, the aroma is savory and enticing and creates a subtle exotic flavor which is not overpowering.

I would balance out this meal with an easy raw kale and apple salad, pre-dressed in mashed avocado, olive oil, salt and lime juice.

Bon Apetit, Btai Avon and enjoy!

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