Day 222: East African Pea Soup ♥

East African Pea Soup, a great bowl of spicy vegan soup, just sweet potato, frozen peas and pantry spices. For Weight Watchers, just #PP2.
graphic button small size size 10 Wow. What a great spiced and spicy soup. It's so simple, just sweet potato, frozen peas and pantry spices. Very Weight Watchers, just two PointsPlus. Not just vegan, "Vegan Done Real". graphic button small size size 10

~recipe & photo updated 2015~
~more recently updated recipes~

2005: Another fall and winter winner! Yippee! Another filling and satisfying soup for Weight Watchers! Double Yippee! The temptation comes from a now-defunct food blog called Full Bellies who advised a double batch. If only I'd listened! This is a definite keeper, one to make again soon to freeze for quick lunches over the busy holidays.

The ingredient list is long on spices and they are what makes this soup delicious – I can't imagine skipping a one. But spices are often half price before the holidays, making it a great time to both freshen up what's on hand and to try some new ones too.

2015: This spiced and spicy soup is a total lunch-saver. It makes up in minutes with little more than air plus a (slightly wizened) sweet potato or two and a bag of (freezer-burned) peas. It's excellent with a poached egg, here's How to Poach a Perfect Egg. If you like this spice combination, you'll also want to check out Moroccan Chicken and Spiced Chicken with Roasted Cauliflower Tagine. So compelling, these spices!


Hands-on time: 15 minutes
Time to table: 40 minutes
Makes 7 cups

MIKE THE WATER (detailed instructions follow)
3 cups water

1 tablespoon olive oil
2 large onions, chopped
1 teaspoon minced garlic
1 teaspoon fresh ginger

1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon turmeric
1 teaspoon kosher salt
1/2 teaspoon black pepper
1/4 teaspoon cardamon
1/4 teaspoon cinnamon
1/8 teaspoon ground cloves
Sprinkle cayenne or to taste

1 15-ounce can diced tomatoes
2 sweet potatoes, peeled and diced

8 ounces frozen green peas

Bring the water to a boil in the microwave. This is a time-saving technique that can be skipped if you're in no rush.

Heat a large pot or Dutch oven over MEDIUM HIGH. Add the olive oil, when it's hot, add the onion and stir to coat with the oil. Add the garlic and ginger and combine well. Sauté until the onions soften, about 5 minutes.

Add the spices and combine well. Let cook for about 1 minute.

Stir in the tomatoes, sweet potato and hot water. Bring to a boil. Reduce heat to MEDIUM, cover and let simmer until sweet potato is cooked, about 20 minutes. (Stop here if making ahead to serve later or to freeze.)

Add the peas and let cook for about 5 minutes. (Adding the peas now means they don't overcook.)

graphic button small size size 10 PURÉE or NOT? When I made this in 2005, I puréed the soup. For appearance's sake, however, I did set aside about a quarter of the frozen peas to add later and before using the immersion blender, pulled out some pieces of cooked sweet potato. After the soup was puréed, I added these back in for color and texture contrast. Since 2005, I've become a real fan of leaving vegetables as they cook, I love the color and texture and being able to identify what's in the soup bowl! Either way will work, it's your choice.

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~ Broccoli Potato Cheddar Soup ~
~ Oven-Cooked Lentil Soup ~
~ 15-Bean Soup ~
~ more soup recipes ~
from A Veggie Venture

~ Laura's Carrot Soup ~
~ Creamy Wild Rice Soup ~
~ Turkey Sweet Potato Soup ~
~ more soup recipes ~
from Kitchen Parade

A Veggie Venture is home of 'veggie evangelist' Alanna Kellogg and the
famous asparagus-to-zucchini Alphabet of Vegetables.
© Copyright Kitchen Parade 2006, 2015

Alanna Kellogg
Alanna Kellogg

A Veggie Venture is home of "veggie evangelist" Alanna Kellogg and the famous asparagus-to-zucchini Alphabet of Vegetables.