Monday, January 21, 2013

Clean Slow Cooker Meals: Sprouted Split Pea Soup

YUM! Sprouted Split Pea Slow Cooker Soup!

Why is split pea soup good for you when you make it clean? One cup of split pea soup provides a multitude of benefits. It provides more than half of your daily fiber needs. It is also rich in folate and thiamin (B vitamins). It also provides your body with minerals such as magnesium and potassium. Finally, it helps manage your blood sugar and cholesterol. Plus, I LOVE soups during the winter and won't open up a can of soup, even if it is organic.

The top. It is left open to circulate air and be used as a strainer. 
2 cups of dried whole or split peas (This should become 4 cups after soaking/sprouting.)
1 med. onion chopped (2 cups)
1/2 cup of celery chopped (2 stalks)
2 cups of carrots chopped (3-4 carrots)
2 cloves of garlic minced
Water or Chicken Bone Broth (See recipe here.)

*Mason Jars

Salt and Pepper to taste

The day before I like to cut all my ingredients up and place in a container in the fridge. You could also do this and freeze it uncooked, omitting the peas if you want to make batches later with fresh vegetables from farmer's markets during the summer.

Also, you have to soak/sprout your peas. This will help with the nutritional content. I do this on Saturday/Sunday. This way the soup can be made on a Monday for a workday clean crock pot meal.

Sprouting Steps

First, I take two mason jars and place 1 cup in each. If you don't have big jars just divide the peas in 1/2 cups in mason jars.

The first soaking.
Then I add double the amount of water. 1 cup peas, 2 cups water per jar in this case.

Next, let it sit for 12-24 hours at room temperature (68 degrees). You will have to rinse and drain the water about 3 times during this 12-24 hour period. That is why the cheesecloth comes in use. It is a built in strainer. 

You will see that they will double in size. 

They doubled in size and are sprouted. They are ready for the final rinse and soup!

Drain and rinse the peas well for the final rinse. I would use a fine colander to do this. You can soak them longer if you don't see them sprouting, but you have to be careful of mold. I always see that they sprout after about 18 hours of soaking.

This is the sprout that I like to see on my peas. You can make them longer if you wish. 

In the middle of the picture you can see the white sprouts. 
Now they are ready for the soup! 

Soup Directions:

1. Add all ingredients to the slow cooker.

2. Add about 4 cups of water or broth. You can always add more at the end if its too thick. 

After it has been cooking for two hours.

3. Cook on low for the day.

4. Take hand blender and gently blend in your slow cooker prior to serving.

After blended.

5. Serve. Some raw sour cream or cultured sour cream tastes great drizzled on top.


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