Easy Entrees

Yellow split-pea soup with toasted pepitas and sunflower seeds

Name: Yellow split-pea soup with toasted pepitas and sunflower seeds
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 4
Ingredients: 2 1/2 cups (500g) yellow split peas; 1 tablespoon light olive oil; 1 large onion, finely chopped; 1 leek (white part only), finely chopped; 3 garlic cloves, crushed; 2 small carrots, cut into 1cm cubes; 2 thyme sprigs, plus extra leaves to serve; 1L (4 cups) salt-reduced chicken or vegetable stock; 2 tablespoons each sunflower seeds and pepitas (pumpkin seeds), lightly toasted

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Yellow split-pea soup with toasted pepitas and sunflower seeds

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by Kate Nichols

Food producer

Oct 03, 2015

Bowls of soup filled with vegetables, seeds and split peas are a healthy way to get warm this winter.

2 1/2 cups (500g) yellow split peas
1 tablespoon light olive oil
1 large onion, finely chopped
1 leek (white part only), finely chopped
3 garlic cloves, crushed
2 small carrots, cut into 1cm cubes
2 thyme sprigs, plus extra leaves to serve
1L (4 cups) salt-reduced chicken or vegetable stock
2 tablespoons each sunflower seeds and pepitas (pumpkin seeds), lightly toasted

Method

1.

Place the split peas in a large saucepan and pour over 1.5 litres (6 cups) boiling water. Cook over medium-high heat for 15 minutes until half-cooked.
2.

Meanwhile, heat the oil in another large saucepan over medium-low heat. Add the onion, leek, garlic, carrot and thyme and cook, stirring, for 5 minutes or until onion softens.
3.

Drain the split peas and add to the vegetables with the stock and 3 cups (750ml) water. Bring to the boil, then reduce heat to medium and simmer rapidly for 20 minutes. Remove the thyme sprigs, cool slightly, then puree using a stick blender. Season to taste. Serve the soup scattered with pepitas, sunflower seeds and extra thyme leaves.