Slow Cooker Pea & Sweet Potato Soup
On a cold day, few things are better than a thick split pea soup warming in a slow cooker. This twist on an old classic is sure to be a new favourite.
- Calories 170
- Fat 2 g
- Carbohydrates 30 g
- Fibre 4 g
- Protein 9 g
- Sodium 250 mg
- Potassium 550 mg
- Folate 110 mcg
- Iron 2 mg
- Calcium 50 mg
- 4 cups (1 L) water
- 2 cups (500 mL) low-sodium vegetable or chicken broth
- 1 cup (250 mL) dried split green peas
- 1 large sweet potato, peeled and cut into 2.5 cm (1 inch) cubes
- 3 medium carrots, diced
- 2 celery stalks, chopped
- 1 medium onion, chopped
- 1 Tbsp (15 mL) grated ginger
- 1 tsp (5 mL) curry powder
- 1/2 tsp (2 mL) salt
- 1 1/2 tsp (7 mL) canola oil
- 2 cloves garlic, minced
- 1/4 tsp (1 mL) curry powder
- 2 Tbsp (30 mL) fresh lemon juice
- 1 tsp (5 mL) salt (optional)
Combine water, vegetable stock and dried peas in a 4-6 quart slow cooker. Set heat to high.
Combine sweet potato, diced carrots, chopped celery, onion, ginger, and curry powder. Add to slow cooker, stir well, cover and cook on high heat for 6-8 hours or until vegetables are soft.
Remove 375 mL (1½ cups) of hot soup and puree in a blender. Return puree to slow cooker and stir well. If desired, puree larger amounts of soup mixture for a creamier soup.
In a small non-stick frying pan, heat oil. Saute garlic and curry powder until curry powder is toasted, about one minute. Stir curry garlic mixture into soup, add the lemon juice and salt to taste.
Sweet potatoes and yams are often confused. Sweet potatoes are very dark orange and tend to be smaller (4–6) than yams (8–10).