Green Split Pea Soup
Lunch • India
How to Make Green Split Pea Soup (Traditional & Healthy Version)
Green Split Pea Soup, known locally as 'Hare Matar ki Dal Shorba', is a nutritious and comforting Indian dish that combines the earthy flavors of green split peas with traditional Indian spices. This soup is especially popular during the cooler months and is often served as a wholesome lunch or light dinner across various Indian households. Its smooth texture and aromatic tadka (tempering) make it both filling and satisfying. Rooted in the tradition of using pulses and legumes, Green Split Pea Soup is a staple in Indian vegetarian cuisine, celebrated for its simplicity and robust nutrition. It’s gentle on the stomach, making it ideal for all age groups, and is often found on the menu during the festival of Makar Sankranti when legumes are widely consumed. This healthy Indian soup is a great choice for those seeking plant-based proteins, and its mild yet flavorful profile ensures it appeals to both adults and children alike. Enjoy a bowlful with a side of whole wheat roti or as a standalone meal for a true taste of Indian comfort food.
Ingredients(for 1 medium bowl (approx. 250 ml))
- 1 cup Green split peas (hare matar ki dal) (soaked for 2 hours)
- 4 cups Water
- 1 small Onion (finely chopped (pyaaz))
- 1 medium Tomato (finely chopped (tamatar))
- 1 tsp Ginger-garlic paste ((adrak-lehsun ka paste))
- 1/2 tsp Cumin seeds ((jeera))
- 1/4 tsp Turmeric powder ((haldi))
- 1/4 tsp Red chilli powder ((lal mirch powder)) - optional
- 1/4 tsp Garam masala
- to taste Salt
- 1 tsp Oil (preferably mustard or sunflower)
- 2 tbsp Fresh coriander (chopped (hara dhania) for garnish) - optional
- 1 tsp Lemon juice (optional, for tang) - optional
Instructions
- 1
Wash and soak green split peas (hare matar ki dal) for at least 2 hours. Drain and set aside.
2 minutes
Soaking helps reduce cooking time and improves digestion.
- 2
In a pressure cooker or thick-bottomed saucepan, heat oil on medium flame. Add cumin seeds (jeera) and let them splutter.
2 minutes
Use mustard oil for a traditional North Indian flavor.
- 3
Add chopped onions and sauté until translucent. Add ginger-garlic paste and sauté for another minute.
3 minutes
Stir continuously to avoid burning the masala.
- 4
Add chopped tomatoes, turmeric powder (haldi), red chilli powder, and salt. Cook until tomatoes soften and oil starts to separate.
4 minutes
Mash the tomatoes with the spoon for a smoother soup.
Why This Dish is Healthy
This soup is a fantastic choice for anyone seeking a healthy, low-calorie, and nutrient-dense meal. It provides complex carbohydrates for sustained energy, is naturally gluten-free, and supports digestive health due to its high fiber content. The use of minimal oil and fresh ingredients ensures that you enjoy authentic Indian flavors without compromising on nutrition.
Green Split Pea Soup is rich in plant-based protein, dietary fiber, and essential vitamins like folate and vitamin B1. Green split peas are a great source of minerals such as iron, magnesium, and potassium, which support heart health and energy levels. The inclusion of turmeric and ginger adds anti-inflammatory properties, while low oil and absence of cream keep the fat content minimal.
Pro Tips
- 💡Tip 1: Always soak green split peas to reduce cooking time and improve digestibility.
- 💡Tip 2: For extra flavor, add a tadka of cumin and garlic just before serving.
- 💡Tip 3: Adjust consistency by blending more or less, depending on your preference.
Storage & Serving
Store leftover soup in an airtight container in the refrigerator for up to 2 days. Reheat on the stovetop, adding a splash of water if thickened.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
