Spicy Kale and Split Pea Soup from Stephanie Weaver | gluten-free, vegan, dairy-free, low-sodium, migraine-friendly

Easy soup recipe that’s high in flavor, rich with spices

Too much kale in the fridge? This fresh and spicy kale and split pea soup goes together quickly and freezes beautifully, for those days you want something healthy but just can’t be bothered to cook. Pre-soak the peas overnight to make them quicker to cook and easier to digest. Fiber-rich and migraine-friendly.

Slow cooker version: The night before, prep the kale. Pre-toast the spices. Sauté the onion and garlic. Soak the peas in filtered water. In the morning, rinse and drain the peas, then add all ingredients to the slow cooker and cook on Low for 8 hours.

Suitable for:

vegan, gluten-free, low-sodium, low-tyramine, migraine, reduced-sugar diets

Spicy Kale and Split Pea Soup from Stephanie Weaver | gluten-free, vegan, dairy-free, low-sodium, migraine-friendly

Spicy kale and split pea soup

Easy and quick, if you pre-soak the split peas!
0 from 0 votes
Prep Time 15 mins
Cook Time 2 hrs
Total Time 2 hrs 15 mins
Course Dinner, Lunch
Cuisine American
Servings 8 servings

Ingredients
  

  • 1 onions (Use one bunch green onions for migraine diet)
  • 2 cloves garlic
  • 1 tbsp curry powder
  • 1 tsp cumin seeds
  • 1 tsp fenugreek seeds
  • 1 tsp coriander seeds
  • 1 tsp coconut sugar (organic) (omit for migraine diet)
  • 1/2 tsp mustard seeds
  • 1/2 tsp fennel seeds
  • 1/2 tsp cardamom seeds
  • 14 ounces tomatoes fire-roasted, canned, no salt added
  • 6 cups vegetable stock (low-sodium) low-sodium chicken broth
  • 5-6 cups kale chopped (1.5 K)
  • 2 cups split peas yellow (450 g)

Instructions
 

  • Wash the kale and shake dry. Chop the kale into 1" (3 cm) pieces.
  • Pick over the split peas to remove any pebbles or bruised peas. Rinse in a colander. To make the cooking time shorter, soak peas overnight in filtered water.
  • Remove the skin from the onion and garlic cloves. Mince the garlic cloves and dice the onion into small pieces. If using green onions, remove any poor leaves, wash, and trim the root and tops. Then slice into small slices.
  • In a small, dry skillet, toast the spices over medium heat for about 5 minutes.
  • In a large soup pot, heat about 1 T. (15 ml) of olive oil. Add the onion and garlic and sauté for 5 minutes. Add the toasted spices, stir, and cook for 2 minutes more.
  • Use some of the broth to rinse out the skillet, if any spice powder stuck to it. Add the tomatoes, broth, split peas, and kale to the soup pot and stir to combine. Bring to a boil.
  • Stir again, put on the lid, and turn down the heat to a low simmer. Cook for approximately 2 hours, until the peas are soft. Add salt to taste (if using). Serve as a soup, or over cooked brown rice or another grain for a hearty meal.

Notes

Per serving:
  • 174 calories
  • 1 g fat
  • 0 g saturated fat
  • 0 g monounsaturated fat
  • 0 g polyunsaturated fat
  • 0 g trans fat
  • 0 g cholesterol
  • 258 mg sodium (reduce sodium by using salt-free stock)
  • 351 mg potassium
  • 41 g carbohydrate
  • 15 g fiber
  • 6 g sugars
  • 13 g protein
  • 5 Weight Watchers Points Plus
You can also use regular low-sodium (or no-salt-added) diced canned tomatoes. Low-sodium chicken broth can be substituted for the vegetable stock.