The Dutch Healthy Food ABC: the Dutch alphabet as source of inspiration for Dutch Healthy Food ingredients and recipes. Every week a new letter and a new healthy food ingredient description and recipe with that ingredient. This week: the letter E!
ERWT (English: Split Pea)
As the days are getting shorter, the temperature is dropping a bowl of warm split pea soup is a very welcome meal in the Netherlands. Peas are high in dietary fiber and protein and a rich source of energy-yielding complex carbohydrates.
Split peas soup contains potassium. Potassium helps to activate enzymes supporting your metabolism and is essential for the function of the nervous system. Consuming one cup of split pea soup increases the potassium intake by 6.5% of the recommended daily intake. Green split peas are particularly high in vitamin B1 (thiamin) and folate. Thiamine helps to support the healthy immune system. Folate has many functions, it supports cardiovascular health, necessary for the formation of red blood cells and DNA and enhances the immune system. Peas also include isoflavones, which are helpful in reducing the risk of breast en prostate cancer.
So enjoy the healthy pea soup!!
Healthy split pea soup with eggs ( serves 4)
- 2 cups green split peas
- 6 cups vegetable broth
- 2 yellow onions, chopped
- 1 tbsp extra virgin olive oil
- 1/2 tsp sea salt
- 1 tsp paprika
- 1/2 tsp cumin
- 1/4–1/2 tsp cayenne pepper
- 2 large carrots, chopped
- 4 eggs, hard boiled and roughly chopped.
Heat the olive oil over medium/low heat in a large saucepot. Add the onions and cook on low for about 20 minutes, or until the onions have started to turn a golden brown color—just be careful not to burn them! Your goal is to caramelize the onions for maximum flavor. Be patient; it can take a while. Once the onions have turned golden, add the split peas, carrots, broth, and spices, and bring to a boil. Foam will appear, Just scoop it away with a ladle, as necessary. Cover, reduce heat to low, and simmer for about 35 minutes, until the peas and carrots are tender. Carefully pour soup into a food processor or blender and whirl on high for a few seconds so everything is smooth and pureed. Pour soup back into the sauce pot, season with more salt if needed, and ladle into 4 bowls, topping each bowl with a handful of chopped egg.
(Source: Recipe from Jenna Weber)