THE DAIRY KITCHEN
Indian Caramelised Onion and Split Pea Soup
By THE DAIRY KITCHEN
Serves
6
Difficulty
Easy
Preparation
15 MINS
Cooking
1 HR 10 MINS
Taking time to caramelise the onions until soft and golden brown will give this soup a richer flavour.
Ingredients
2 teaspoons vegetable oil4 onions, finely sliced
2 cloves garlic, crushed
2 teaspoons finely grated ginger
2 teaspoons garam masala
1 teaspoon ground turmeric
1/2 teaspoon freshly ground black pepper
1 1/2 cups dried yellow split peas, rinsed
1 potato, finely chopped
1 carrot, finely chopped
1 litre reduced salt vegetable stock
1 cup water
2 cups whole milk
200g reduced fat Greek-style yoghurt
1 tablespoon finely chopped mint leaves
6 slices wholegrain bread , for serving
wedges of lemon and mint leaves, for serving
Handy Tips
Taking time to caramelise the onions until soft and golden brown will give this soup a richer flavour.
To save time, use the slicing attachment on a food processor to slice the onions in no time.
Nutrition (per serve)
| Energy (kj) | 1673 |
| Sugars (g) | 14.2 |
| Protein (g) | 24.3 |
| Dietry Fibre (g) | 8.9 |
| Fat Total (g) | 9.1 |
| Sodium (mg) | 626 |
| Saturated (g) | 3.6 |
| Calcium (mg) | 208 |
| Carbohydrates (g) | 51.6 |
| Iron (mg) | 3.1 |
Method
- Heat the oil in a saucepan over a medium low heat. Add the onions and cook gently, for 15-20 minutes or until well browned. Stir in the garlic, ginger and spices and cook for 1 minute until fragrant.
- Add the split peas, vegetables, stock and water to the saucepan. Bring to the boil, reduce heat and simmer covered, for 50 minutes stirring occasionally until the peas have broken down and the soup is thick. Remove from heat and stir in milk.
- Combine yoghurt and mint in a small bowl. Ladle the soup into serving bowls and top each with a swirl of minted yoghurt. Serve with wholegrain bread and wedges of lemon, if desired.
