Posts Tagged ‘split peas’

My ZOOM Cooking Class

Thursday, August 13th, 2020

My second Zoom cooking class is tomorrow, August 14th @ 1 pm est.

Here is the link. I hope you can join me for one hour. The topic is acid/ alkaline diet and the recipe is Roasted Veggies. I have a couple recipes in Kitchen Nutrition with recipes, so on this posting I am listing plant foods that are sources of protein for those concerned about this issue. (See below*)

My motto for my classes is: The Good Taste of Health

Judy Ringold is the hostess and I am doing the cooking.

Join Zoom Meeting:

Meeting ID: 894 0728 0194
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*High Protein Vegetables

Getting adequate protein is difficult for vegetarians. Fruits & vegetables mostly do not contain the same amounts of protein as meat does. (Most fruits have little protein and the fruits with the highest protein content have only a little more than 1 g. Vegetables, however, can have as much as 28 g.)

Alfalfa Seeds are sprouted and consumed for their 1.3 g. Sprout alfalfa seeds by soaking them in water and rinsing them periodically until the young alfalfa plants decide to pop out of the seeds.

Artichoke: Cook, boil and drain artichokes. Eating them provides 4.18 g of protein.

Asparagus: Regardless of whether it is canned, cooked, frozen or raw, asparagus contains a hearty amount of protein, with four spears giving 1.54 g.

Avocados: One ounce of raw avocado contains 0.6 g of protein. Avocados have a distinct taste that can liven up salads.

Beans: Beans are notorious for being important sources of protein. One cup of beans can have anywhere from 12 to 17 g.

Peas: Split peas are another protein-loaded food, with a cup of split peas containing 16.35 g. Split peas also have a lot of fiber and are beneficial for the heart. Green peas have around 8 g of protein.

Beets: One cup of beet greens has 3.7 g of protein. Beets themselves contain 0.84 g.

Banana: Bananas have a high protein content compared to other fruits, with a cup of bananas containing 1.22 g.

Blackberries: Blackberries are another fruit that has a healthy dose of protein. Blackberries contain 1 g per cup.

Brussels sprouts are an excellent source of protein, and just 88 grams (g), or 1 cup raw (Source:

Corn: Corn contains around 5 g of protein per 1-cup serving.

Lentils: Lentils are some of the most protein-packed vegetables around, with 1 cup of lentils containing almost 18 g. Lentils are also significant sources of fiber, fantastic for the heart and provide more iron than most other vegetables.

Other vegetables with protein include: broccoli, cabbage, carrots, cauliflower, celery, cucumbers, garlic, lettuce, mushrooms, onions, parsley, peppers, potatoes, pumpkins, radishes, spinach, squash, sweet potatoes and tomatoes. Fruits that contain protein are apples, apricots, blueberries, cherries and grapefruit.  (Also chick peas and quinoa are good sources.)

Also, chia seeds: ‘Complete’ proteins are protein foods that contain all the essential amino acids in the right proportion for human health. Many plant foods do not provide complete protein: for example, most grains are lacking in lysine, and most beans and pulses are low in methionine. This means that we need to eat other foods that are rich in that missing amino acid, to make up the deficit. But chia seeds do have all of those vital amino acids.

Here is a reprint from the ‘Net as to why eating lower on the food chain is a great idea:


  • Environmental Stewardship – Eat lower on the food chain ……

    Eat lower on the food chain. There are health benefits as well as environmental benefits when we are eating lower on the food chain. To name a few of these health benefits, they include reducing heart disease, limiting cancer risks, and improving your diet. In terms of environmental benefits, producing fruits and vegetables requires less energy and water than most meat.


Finally, there’s a video my friend Krista told me to watch, which I plan to do:

the film that environmental organizations don’t want you to see!  “Cowspiracy may be the most important film made to inspire saving the planet.”— Louie Psihoyos, Oscar-Winning Director of “The Cove” “ A documentary that will rock and inspire the environmental movement.

Curried Yellow Split Pea Soup & Curried Chick Pea Soup

Friday, January 29th, 2016

Even though this is National Soup Month, I eat soup all winter long. Most of my soups are easy-to-prepare, as are these, which don’t require much of a recipe, so feel free to make additions or changes, as you like.

Curried Yellow Split Peas Soup

Utensils: Large pot for peas, measuring cup, wooden spoon, immersion or regular blender
Prep. Time: 30-45 min. minutes (plus 8 hrs. overnight if you soak the peas)
Cooking Time: 1/2- 3/4 hour (soaking reduces cooking time)
Categories: (V, GF)


1 cup yellow split peas, rinsed and soaked (= 3 cups soaked peas)
4-5 plus cups water or stock*
curry powder to taste
salt & pepper to taste, if needed
pesto or parsley


1. Soak split peas in more than enough water to cover, 6-8 hrs. (overnight is good), drain and add to stock or water in pot. If you have no soup stock, add one chopped onion, one carrot, and a clove of garlic to the peas. Add 1-2 tsp. curry powder when blending. (See #3.)  * The amount of water/stock  you use depends on how thick you like your soup.

(If peas are not soaked, just add to pot and bring peas to a boil, then simmer until tender, adding curry powder near the end. Start with 2 tsp. and add as needed. Cook until tender.)

3. Using an immersion blender, blend until desired smoothness. If using a regular blender or food processor, wait a few minutes until peas have cooled and then blend. If too thick, add more liquid to desired consistency.

4. Serve with a dollop of pesto or chopped parsley (or croutons if you are not gluten sensitive, and if you are, use GF croutons or crackers. )

Note: This soup tends to thicken overnight, so you may need to add more liquid the next day, if any is left.

Yield: About 3 1/2 cups soup, depending on how thin or thick you like it.

Variations: Feel free to use green split peas or a combination of both.

* If you use a deep saucepan, you can probably start with 4 cups, but if you use a soup pot, 5 may be better. Make sue the liquid is well above the soaked peas. You can add more liquid later.

Garbanzo Beans (Chick Peas) and Curried Chick Pea Soup

Like the one above, this recipe is so simple that I hesitate to call it a recipe. While I used chick peas, also labeled as garbanzo beans at stores that I soaked and cooked, you may also use canned, so long as the can does not have a BPA lining. (Check out Eden Foods.) But since Bean Day was the 6th and this is Soup Month, I promised soup recipes with beans, so here is another one that you can start with. Use almost any bean.

I checked out this website from The George Mateljan Foundation, a not-for-profit foundation dedicated to optimizing your health with health-promoting superfoods and Nutrient-Rich Cooking. Here is the link to the info I copied:

What’s New and Beneficial about Garbanzo Beans

  • There’s now direct evidence about garbanzo beans and appetite! Participants in a recent study reported more satisfaction with their diet when garbanzo beans were included, and they consumed fewer processed food snacks during test weeks in the study when garbanzo beans were consumed. They also consumed less food overall when the diet was supplemented with garbanzo beans.
  • Garbanzo beans (like most legumes) have long been valued for their fiber content. Two cups provide the entire Daily Value! But the research news on garbanzos and fiber has recently taken us one step further by suggesting that the fiber benefits of garbanzo beans may go beyond the fiber benefits of other foods. In a recent study, two groups of participants received about 28 grams of fiber per day. But the two groups were very different in terms of their food sources for fiber. One group received dietary fiber primarily from garbanzo beans. The other group obtained dietary fiber from entirely different sources. The garbanzo bean group had better blood fat regulation, including lower levels of LDL-cholesterol, total cholesterol, and triglycerides.
  • In some parts of the world (for example, parts of India), garbanzo beans are eaten daily in large amounts and on a year-round basis. But a recent study has shown that we can obtain health benefits from garbanzo beans even when we eat much smaller amounts over a much shorter period of time. In this study, it took only one week of garbanzo bean consumption to improve participants’ control of blood sugar and insulin secretion. Equally important, only one-third cup of the beans per day was needed to provide these blood-sugar related health benefits.
  • Garbanzos are a food you definitely want to keep on your “digestive support” list—especially if you are focusing on the colon. Between 65-75% of the fiber found in garbanzo beans is insoluble fiber, and this type of fiber remains undigested all the way down to the final segment of your large intestine (colon). Recent studies have shown that garbanzo bean fiber can be metabolized by bacteria in the colon to produce relatively large amounts of short chain fatty acids (SCFAs), including acetic, propionic, and butyric acid. These SCFAs provide fuel to the cells that line your intestinal wall. By supporting the energy needs of our intestinal cells, the SCFAs made from garbanzo fibers can help lower your risk of colon problems, including your risk of colon cancer.
  • Most garbanzo beans found in the grocery (especially canned garbanzos) are cream-colored and relatively round. This type of garbanzo bean is called the “kabuli-type.” Worldwide, there’s a far more common type of garbanzo bean called the “desi-type.” This second type of garbanzo bean is about half the size of cream-colored type we’re accustomed to seeing in the grocery, and it’s more irregular in shape. The color is also different—varying from light tan to black. Researchers have recently determined that many of the antioxidants present in garbanzo beans are especially concentrated in the outer seed coat that gives the beans their distinctive color. Darker-colored “desi-type” garbanzo beans appear to have thicker seed coats and greater concentrations of antioxidants than the larger and more regularly shaped cream-colored garbanzos that are regularly found at salad bars and in canned products.
  • Of course, it is important to remember that antioxidants can be found in both types of garbanzo beans and you’ll get great health benefits from both types. But if you have previously shied away from darker-colored or irregularly-shaped garbanzo beans, we want to encourage you to reconsider and to enjoy all types of garbanzo beans, including the darker-colored and irregularly-shaped ones.

Curried Chickpea Soup

Utensils: Pot for cooking, blender
Prep. Time:
10 minutes if using canned, overnight soaking if using dried
Cooking Time:
10 minutes if canned; 25 minutes if dried and soaked first
Categories: Vegan,  GF, NSA (no sugar added)


two cups cooked chick peas (If soaking dried bean, they will double in size)
3-5 cups water or soup stock (if using canned, the water amounts may differ. I used dried)
curry powder to taste
dill, parsley or other herb to garnish

1. If using dried bean, rinse and soak overnight in more than enough water to cover. Drain the next day and place in freezer for one hour for faster cooking. Then cook in 4-5 cups water or stock til tender (about 25 minutes if frozen, 35 if not frozen. Freezing breaks down the cells to hasten cooking time.)

2. If using canned beans, add to blender with about 2 cups water or stock and puree til smooth. Add curry powder to taste and blend again. If too thick, add more liquid to desired consistency.

3. Garnish with fresh dill or parsley and serve hot.

Variations: Use other bean of choice. Use different seasonings, such as Italian blend, Mexican blend, or just some natural tamari soy sauce.