The split pea and pumpkin soup is one of those dishes we gladly consume during the winter.
Nutritious and healthy, it is a true comfort food, a safe haven that refreshes body and spirit during long busy workdays.
Great for children too, this soup is made with split peas, legumes known for their high mineral and vitamin content, which is higher than that of fresh peas.
They are also a food not to be neglected by those suffering from iron deficiency, as they are an important source.
Here is my recipe which also includes the addition of pumpkin, which not only enhances the beneficial properties of this soup but also amplifies its sweetness.
- Difficulty: Very Easy
- Cost: Very Cheap
- Rest time: 12 Hours
- Preparation time: 20 Minutes
- Portions: 5
- Cooking methods: Stove
- Cuisine: Italian
- Energy 481.67 (Kcal)
- Carbohydrates 59.32 (g) of which sugars 6.37 (g)
- Proteins 22.68 (g)
- Fat 15.65 (g) of which saturated 3.30 (g)of which unsaturated 1.08 (g)
- Fibers 16.25 (g)
- Sodium 237.11 (mg)
Indicative values for a portion of 460 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 12 oz dried split peas
- 1 lb pumpkin (already cleaned)
- 1 carrot
- 1 onion
- 7 oz tomatoes (peeled)
- 1 leaf bay leaf
- 10.5 oz pasta (such as tubetti or other short pasta of choice)
- 1.5 oz Grana Padano DOP (grated)
- to taste extra virgin olive oil
- to taste black pepper
Tools
- Large Pot
Preparation
To prepare the split pea and pumpkin soup, start by soaking the peas in lukewarm water the night before.
Dissolve half a teaspoon of coarse salt and a small teaspoon of baking soda in it.
The next day, chop the onion and carrot into small pieces and sauté them in extra virgin olive oil and a little water for about ten minutes.
Keep the flame very low and cover with a lid.
Meanwhile, rinse the peas well under running water and add them to the onion and carrot mix.
Also add the peeled tomatoes, bay leaf, and enough water to cover the peas by a couple of inches.
Once boiling, add salt and cook on low flame for about forty-five minutes.
Stir occasionally and add hot water if needed, but do not overdo it.
At this point, add the cleaned and diced pumpkin, and cook for another ten minutes.
Adjust the salt and then drop the pasta directly into the pot where the peas are cooking.
Stir very often during cooking and keep the flame at a minimum.
If the soup tends to stick to the bottom, remove the pot from the heat until the pasta naturally detaches. Then resume normal cooking.
With the flame off, season with oil and grated grana cheese and mix well.
The split pea and pumpkin pasta is ready.
Serve with more grated grana sprinkled on top, a dash of freshly ground black pepper and, if desired, an additional drizzle of extra virgin olive oil.
Storage
Leftover soup can be stored in the fridge for one day. When consuming, reheat in a non-stick pan with a drizzle of oil, stirring often. Finish with grated grana cheese and, if desired, freshly ground black pepper.
Cooked peas and pumpkin can be stored in the fridge, well sealed in an airtight container, for about a couple of days.
Cooked peas and pumpkin can be stored in the fridge, well sealed in an airtight container, for about a couple of days.
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To view recommended products click here.
