Split Pea Sunshine & Saffron Soup

Ka-pow! The sun came out. Copenhagen is mighty cold, but it’s bright and beautiful. In fact, I was so inspired by the sun yesterday, that I made this soup to reflect my gratitude for the much-needed luminosity. 

But how does one capture the winter sun in a bowl? It has to include a few key elements, all of them bright and warming. Very much like my Butternut Squash Salad that became a quite literal translation of an autumn stroll, this soup began with little, round, golden spheres – sunny split peas. I added more glowing globe goodness with a Hokkaido pumpkin, and took things over the top with a sprinkling of saffron and carrots cut into fun, sun shapes. Smooth, mellow, yellow, and amusing – like the bold, golden brightness poking through the gloom.

Coming from Canada, I am all too familiar with split pea soup – it’s a staple in many households. I can remember those days when my mum was in a pinch to make supper, out came the can of Habitant! That particular style, and the traditional recipe, calls for a ham hock, but after many trials, I have nailed the veggie version. Split Pea Sunshine & Saffron Soup is a very special dish full of surprising flavour that will spread warmth from your heart to your toes.

Split Peas, Pretty Please!

Yes, split peas are a modest bunch, but don’t let their wallflower demeanor fool you – they are small but mighty! 

For starters, split peas are provide a lot of fiber, the soluble kind, which means they help lower cholesterol, prevent digestive disorders, and balance blood sugar. Soluble fiber is the kind that forms a gel-like substance in our digestive tract, binding to cholesterol-containing bile, which is then excreted. Soluble fiber also increases stool bulk, making it a fabulous constipation-combatant! Mmmm…who’s hungry? [1]

One of the other benefits of split peas is their high amount of Molybdenum (pronounced “muh-LIB-duh-nem”). Say what? Chances are you haven’t heard much about this element, but it is in fact essential for optimal health and longevity. Although required in very small amounts, Molybdenum supports bone growth and strengthening of the teeth. A low intake is associated with mouth and gum disorders, and may also cause impotence in men. [2] Those who eat a diet high in refined and processed foods are at risk for molybdenum deficiency. 

Don’t fret! Cover your molybdenum bases with Split Pea Sunshine & Saffron Soup. Just one cup of split peas provides 196% of your recommended daily intake; so gobble up for heaven’s sake!

Split peas are also high in protein, complex carbohydrates, folic acid, and virtually fat free. Put that in your bowl and eat it!

Split Pea Sunshine & Saffron Soup

Serves 6

Ingredients:

1 cup dried yellow split peas, soaked

a pinch of saffron (approx. 20 threads), soaked

knob of coconut oil or ghee

¼ tsp. cayenne (optional)

¼ tsp. ground cumin

½ tsp. paprika

5 bay leaves

pinch of sea salt

2 large leeks, chopped

4 cloves garlic

1 small Hokkaido (or any winter squash/pumpkin), cubed

4 carrots (set aside two), chopped

6 cups vegetable broth

1 lemon

Directions:
1. Pick over split peas to remove any stones or debris. Place them in a bowl and cover with water. If possible, let soak for up to 8 hours – if not, set them aside until you cook with them.
2. In a very small bowl or cup, place a pinch of saffron (approx. 20 threads) and cover with a couple tablespoons of hot water. Let steep for at least 10 minutes (set aside until you cook with it).
3. In a large stock pot heat the oil and add the spices and bay leaves, stirring frequently for a minute or so (watch carefully so they do not burn). Add leeks, garlic, pumpkin, and carrots. Stir to coat with spice mix. If the pot becomes dry, add a little water. Cook for 5-10 minutes until veggies begin to soften.
4. Drain and rinse split peas, add to the pot. Cover with stock, add saffron-water, bring to a boil, and reduce to simmer.
*5. White the soup is simmering, cut out sun shapes with the carrots (this is totally optional, but fun. It also makes the soup very appealing for kids!). Pick out two very straight carrots. Wedge the entire length of your knife blade into the side of a carrot on a slight angle. Just beside that slice, wedge the knife blade in again at the opposite angle to meet the first cut (creating a very long triangular cut-out). Repeat all around the carrot, then slice thinly across the end of the carrot to make sun shapes. You will be able to get enough for the whole soup out of two carrots. Reserve a few for garnish. See photo for clarification.*
6. Once the peas are cooked through and soft, remove bay leaves. Using an immersion blender, blend on high until smooth (you can also use an upright blender). Thin with water if too thick. Add the juice of ½ lemon. Season to taste.
7. Add sun carrot shapes, simmer until softened (5 minutes). Serve immediately with a drizzle of extra virgin olive oil, a couple carrot suns and a wedge of lemon juice.



I was talking to a friend of mine the other day who mentioned how many of my recipes taste better the day after. As someone with a healthy appetite, and who lives with someone of equal vigor, I don’t always get to test this theory out. BUT! Today’s lunch was leftover soup, and yowza – I’d definitely put this dish into the ‘make ahead’ category. Sometimes flavours and spices need some time to hang out together before they bond. In the case of saffron, it’s especially true.
Consider cooking up this soup a day before eating, or make sure there are leftovers. And to those of you who haven’t seen sun in a while, make a double batch of this and keep it in case of emergency!

Sources: [1] whfoods.com
[2] Balch, Phyllis A. Prescription for Nutritional Healing. New York, NY: Penguin, 2006.

Meatless Mondays with Martha Stewart - Root Vegetable Mulligatawny

It’s week 2! I hope this finds all you detox-ers out there feeling like superheroes because, well, you are.  I am totally overwhelmed with the response from the last post to see just how many of you are actually participating in the cleanse right now, and the number who are planning to give it a go in the coming weeks!  It truly warms the cockles of my detoxed heart.

Now that we’re introducing lean proteins back into our meals, we will be able to fully indulge in this scrumptious Root Vegetable Mulligatawny. And if you’re a Seinfeld fan, you will be familiar with this dish from the infamous Soup Nazi – it’s admittedly the first time I heard about Mulligatawny. Who says we can’t learn anything valuable from pop culture? That episode successfully infused me with a deep curiosity for this rich, Anglo-Indian soup, and has inspired many a dinner since.

I love this soup because it is versatile (there really isn’t “one” defined recipe for it, so you can customize it to suit your tastes), it is incredibly filling, easy and inexpensive to make. My version uses seasonal root veggies and the traditional red lentils, all bobbing around in a golden coconut broth. It’s like eating a hug – which I figured you all deserve right about now. 

Good work on the cleanse, my friends! 

Now go make some soup. Recipe here.

Hugs, Sarah B

Meatless Mondays with Martha Stewart - Vegan Chanterelle Cream Soup

This is my first official soup of the season - a most luxurious cream of chanterelle without the cream. How is this possible? You'll have to check out the recipe to discover my sneaky little secret.

If your palette needs pleasing and your belly needs warming, this is the dish for you. Perfect after a weekend of Thanksgiving indulgences!

Happy days,
Sarah B

Meatless Mondays with Martha Stewart – Rawvocado Cilantro Soup with Coconut Water

Hey friends!

Looking for the perfect appetizer for Raw Tacos? It's a match made in heaven with this delightful Raw Avocado ("Rawvocado"!) and Cilantro Soup made with Coconut Water - so hot right now! I have been wanting to incorporate this majorly-of-the-moment ingredient in one of my summer recipes, and it turns out that avocado and coconut are best buddies. We win!
Whip this up, chill it in the fridge, and beat the heat with cool, green goodness. Your blistering-hot bod won't know what hit it!

Check out the full recipe over at Whole Living...

Peace and love,
Sarah B

Rustic Black Bean and Sweet Potato Soup + How to Cook Beans

Who needs a solid warm-up? Yup, right here. It’s still winter.
To combat the never-ending chilly-ness, I have been living on soups. Easy-to-make, filling, nourishing, warming, and inexpensive - a big pot of hot lovin’ is the ideal way to make it through these last winter days.

This black bean soup is a favorite recipe of mine. I made it up on day at work, last winter I believe, and it was a real winner with the customers and the staff. The beans make it hearty and incredibly satisfying, and the vegetable ingredients are flexible – really just use what you have on hand.

The secret to this soup however, is cooking the beans from scratch. Yup, I said it. It’s time people.
Cooking beans from dried is a lot easier than you think. For some reason, everyone seems to be thrown off by the whole ‘soaking’ thing, and the idea that they may have to think about cooking something in the near future as opposed to whipping up a dish spontaneously. I get that. But the all-of-15-seconds it takes to put dried beans in a bowl and cover with water is about as difficult as velcroing your shoes. Ugh! Followed closely by the agonizing task of filling a pot with water and turning the heat on. I know, it’s a lot.
Can we get over this silliness? Thanks.

I’ve come up with a list that should further help to inform (convince) you that dried beans are your friends, because I really feel strongly about these little guys.

1. Cost – has anyone noticed how expensive canned beans are?! I mean, it’s kinda crazy. I think the number one reason to use dried beans in place of canned ones is the amount of money you’ll save. It’s like a bean sale everyday of the year – five for the price of one.
2. Health – dried beans are healthier because you cook them yourself and control exactly what goes in them. They are not sitting in can-captivity with ridiculously high levels of sodium, additives like calcium chloride, and the potential of being exposed to bisphenol A (BPA) through the can lining. Ever read the ingredients on a bag of dried beans? Beans.
3. Taste – honestly, once you cook your own beans, you’ll never go back to canned ones – you’ve been warned. The flavour and texture of home-cooked beans is light years beyond anything that has been sitting in a tin for months (or years). And instead of the completely mushy consistency that we often associate with beans (no wonder kids hate them!), dried beans cook up to a wide range of textures from al dente (for salads) to well-done (for soups and dips), depending on what you’re going to use them for.
4. Less waste – for the amount of food you get from a can of beans, the waste is huge. By purchasing dried beans you are doing a great service to the environment, as there is no mining for metal involved, no tree cutting or paper milling, no toxic inks, and no energy for recycling.
5. Variety – it is pretty difficult to find a can of Christmas Lima beans at the grocery store, isn’t it? How about Flageolets? Anasazi? Lupini? The beauty of buying dried beans is the enormous selection you’ll find! A whole world of legumes will be open to you and your lucky palette. Chickpeas, I still love you, but Jackson Wonders and Steuben Yellows got ya’ beat.



Cooking black beans from dried
Ingredients:
2 cups dried black beans
6 cups water
2 Tbsp. sea salt (optional)

Directions:
1. Place black beans and plenty of clean water in a large bowl and let soak overnight, or for at least 8 hours (Sarah B. tip: if it’s a workday, soak in the morning before going to work; if it’s the weekend, soak them before going to bed at night).
2. After soaking, drain and rinse the beans very well, making sure to remove any stones or debris that may have slipped into the batch.
3. Place beans and 6 cups clean water into a large pot, add salt. With the heat on high, bring beans to a boil, then reduce to simmer. At this point, there may be some foam that sits on top of the water– remove it with a slotted spoon.
4. Cook beans until tender (this will vary greatly on your own beans, but for black beans you’re looking at approximately 45 minutes. The good news is, for this soup it doesn’t really matter how long you cook them for, as you will be pureeing a portion of them anyway.)
5. Remove beans from stove and drain with a bowl underneath the sieve to catch the cooking liquid (this is an important step for the soup).

Yay. You just cooked beans.

Note: this is the method for most bean cooking, with slight variations in cooking time depending on the bean variety. You can add salt if you like, but it’s not totally necessary. I find that if I am cooking beans for a salad for instance, it’s a very important step, as the beans won’t taste of much individually if they are not salted prior to cooking. In a soup or dip, you can season to taste at the end.



Black Bean and Sweet Potato Soup
4 cups cooked black beans (from 2 cups dried) + 4 cups cooking liquid
1 large red onion
3 leeks
8 cloves garlic
1 large sweet potato
4 carrots
½ head of celeriac (celery root)
2 Tbsp. ghee/oil of your choice
1 Tbsp. ground cumin
2 tsp. ground corriander
1 tsp. ground cinnamon
¼ tsp. crushed chilies
3 large tomatoes, diced or 1 small can tomatoes (14.5 oz / 400 gr.)
juice of 1 lemon
1 Tbsp. maple syrup
2 Tbsp. olive oil
sea salt
cilantro

1. Heat ghee/oil in a large pot over medium heat, then add spices. Stir until fragrant.
2. Add chopped onion, leek, and salt. Cook for a few minutes until vegetables begin to wilt a bit. Add garlic, the rest of the chopped vegetables and tomatoes. Stir occasionally.
5. Using a blender, immersion blender, or food processor, puree 2 cups of the cooked beans (approx. half the total amount) with 4 cups of the reserved cooking liquid. Add to the pot with the remaining whole, cooked beans.
6. Simmer on medium-low heat, stirring occasionally, until the vegetables are tender, about 15 minutes.
7. Season to taste. Add the juice of 1 lemon, olive oil, maple syrup, and cilantro.
8. Serve immediately with a drizzle of cold-pressed olive oil, cilantro, and a chunk of cornbread (working the kinks out of that recipe!) Store leftovers in the fridge; freezes well.
(p.s. this is even better the next day.)

I hope that this soup gives you a very good excuse to try cooking beans from dried sometime in the near future. It really is incredibly simple, and I feel one of those satisfying culinary activities that perhaps takes you one step out of your comfort zone, but certainly one step closer to your food.

White Velvet Soup and a Guest Post at Green Kitchen Stories

The snow just won’t stop. The world is quiet and soft. It’s time for a bowl of soup.

It’s been quite a while since I’ve posted a soup recipe here on My New Roots, and this weather is serving as divine inspiration for a piping hot bowl of creamy comfort food. It combines a few of my favorite things, golden-roasted cauliflower, garlic, onions and velvety lima beans, all blended up to create the most creamy, rich-tasting, delectable soup to cross my lips this new year. And whether your 2011 resolution was to eat more whole foods, lose weight, or cut back on meat, you’ll be checking off all three with my White Velvet Soup that tastes like anything but deprivation – it’s down-right dreamy!

David and Luise, some blogger friends who created the unbelievably beautiful site Green Kitchen Stories, are traveling around the world and asked me if I was interested in posting something on their site. A total honor. How fast can I say yes? To view the whole recipe you can head over to their blog, cruise around and drool at their spectacular photography and innovative recipes. They are the real deal.



This soup is a total breeze to make – most of the work is done for you in the oven! All it takes is a quick blend up and you’re done. So simple. Who says gourmet food can’t be incredibly fast and easy?



Hope you're all keeping warm!
Best, Sarah B.