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Split pea kumara chowder
Serves: 4
Time to make: 35 mins
Hands-on time: 15 mins
Ingredients
- 1 cup green or yellow split peas
- 1 onion, finely diced
- 2 parsnips, peeled. grated
- 250g orange kumara, peeled, diced
- 400g canned corn kernels, drained, rinsed
- 3 cups fresh watercress
- 3 cups salt-reduced liquid chicken stock
- 2 cups skim milk
- ¼ teaspoon ground white pepper, to season
- 2 teaspoons Tamari soy sauce, to season
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Instructions
1 Rinse split peas until water runs clear. Drain. Place in a large saucepan with all the vegetables except corn and watercress. Cover with stock and milk. Bring to the boil then reduce heat and leave uncovered to simmer for 20-25 minutes.
2 Stir though corn and return to the boil. Remove from heat. Add pepper and Tamari soy sauce to taste.
3 Ladle into deep soup bowls and add a large handful of roughly chopped watercress just before serving.
Variations
- Make it gluten free: Use gluten-free stock.
- Add smoked paprika to the soup at the end when adjusting the seasoning (check gluten-free if appropriate). Or try different milks or adjust the stock to milk ratio.
- Make it vegetarian: Use vegetable stock and a herb bouquet (tie together rosemary, thyme, bay leaves, parsley stalks with string and cook with the vegetables). Remove the herb bouquet at the end.
HFG tip
This recipe freezes well.
Nutrition Info (per serve)
-
Calories 399cal
-
Kilojoules 1670kJ
-
Protein 25g
-
Total fat 2g
-
–Saturated fat 1g
-
Carbohydrates 70g
-
–Sugars 20g
-
Dietary fibre 11g
-
Sodium 800mg
-
Calcium 260mg
-
Iron 5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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