One-Pot Kumara, Carrot & Split Pea Soup (Vegan, Low Sodium)

Name: One-Pot Kumara, Carrot & Split Pea Soup (Vegan, Low Sodium)
Cuisine: New Zealand
Ingredients: 1 kg Orange kumara (large dice); 5 medium Carrots (thick slices); 300 g Yellow split peas (dry, rinsed); 1.5 L Low-sodium vegetable stock; 1 large Onion (diced); 6 Garlic (whole cloves, peeled); few sprigs + 1 leaf Fresh thyme & bay leaf; 1 tbsp Olive oil; from 1 large lemon Fresh lemon juice; 1/3 cup chopped (for serving) Fresh parsley

A recipe from New Zealand.

🇳🇿 New ZealandsouponePotkumaracarrotsplitPeaveganpescatarianlowSodiumlowSalthealthyheartHealthyantiInflammatorysimple

One-Pot Kumara, Carrot & Split Pea Soup (Vegan, Low Sodium)

Nutrition (per serving)

310Calories

14 gProtein

58 gCarbs

6 gFat

12 gSugar

240 mgSalt

Ingredients

1 kg Orange kumara (large dice)
5 medium Carrots (thick slices)
300 g Yellow split peas (dry, rinsed)
1.5 L Low-sodium vegetable stock
1 large Onion (diced)
6 Garlic (whole cloves, peeled)
few sprigs + 1 leaf Fresh thyme & bay leaf
1 tbsp Olive oil
from 1 large lemon Fresh lemon juice
1/3 cup chopped (for serving) Fresh parsley

Method

Heat olive oil in large pot. Add onion and garlic; cook gently 5 min until onion softens (no salt).
Add kumara, carrots, split peas, thyme, bay leaf and low-sodium stock. Bring to gentle boil.
Reduce heat, cover and simmer 40–50 min until split peas are completely soft and soup thickens.
Remove bay leaf and thyme. Blend half or all for desired texture. Finish with fresh lemon juice. Serve sprinkled with parsley – naturally savoury, zero-added-salt vegan NZ soup.