Speedy & Nutritious: Red Lentil & Yellow Split Pea Soup in Your Pressure Cooker

Craving a warm, comforting, and incredibly nutritious soup but short on time? Look no further! This recipe for Red Lentil and Yellow Split Pea Soup, made conveniently in a pressure cooker, is your answer. It’s packed with protein, fiber, and essential nutrients, making it a healthy and satisfying meal option. The pressure cooker significantly cuts down on cooking time, transforming what would normally be an hour-long simmer into a quick and easy weeknight dinner. Get ready to enjoy a flavorful and hearty soup in a fraction of the time!

Why Red Lentils and Yellow Split Peas?

Red lentils and yellow split peas are nutritional powerhouses, and their unique properties make them perfect for soup. Here’s why they work so well together:

• Red Lentils: These lentils cook very quickly and break down easily, creating a creamy and naturally thickened soup. They’re an excellent source of plant-based protein, iron, and fiber. Their mild flavor makes them a versatile ingredient that readily absorbs other flavors in the soup.
• Yellow Split Peas: These peas offer a slightly different texture and flavor profile. They hold their shape a bit better than red lentils and contribute a slightly earthy and sweet taste. They’re also rich in protein, fiber, and various vitamins and minerals.
• Combined Benefits: Together, they create a well-rounded soup with a delightful texture – creamy from the red lentils and slightly chunky from the split peas. The combination also maximizes the nutritional benefits, providing a complete source of protein and a wide range of vitamins and minerals.

The Magic of Pressure Cooking

Pressure cooking is a game-changer when it comes to making soups. It significantly reduces cooking time while also enhancing the flavors of the ingredients. Here’s how it works:

• Speedy Cooking: The high pressure inside the cooker raises the boiling point of water, allowing food to cook much faster than traditional methods. This means you can have a pot of delicious soup ready in under an hour.
• Enhanced Flavors: The pressurized environment also helps to extract more flavor from the ingredients. The flavors meld together beautifully, creating a richer and more complex taste in a shorter amount of time.
• Nutrient Retention: Some studies suggest that pressure cooking can help retain more nutrients in food compared to other cooking methods. The shorter cooking time minimizes nutrient loss.

Ingredients You’ll Need

Here’s a list of the ingredients you’ll need to make this delicious Red Lentil and Yellow Split Pea Soup:

• 1 cup red lentils, rinsed (rinsing removes excess starch and helps prevent the soup from becoming too foamy during cooking)
• 1 cup yellow split peas, rinsed (same as above)
• 1 tablespoon olive oil (for sautéing the vegetables)
• 1 large onion, chopped (provides a foundational flavor base)
• 2 carrots, chopped (adds sweetness and texture)
• 2 celery stalks, chopped (contributes to the aromatic base of the soup)
• 2-3 cloves garlic, minced (essential for flavor)
• 1 teaspoon ground cumin (adds warmth and earthy notes)
• 1/2 teaspoon ground coriander (complements the cumin and adds a subtle citrusy flavor)
• 1/4 teaspoon turmeric powder (adds color and anti-inflammatory benefits)
• 1/4 teaspoon red pepper flakes (optional) (for a touch of heat)
• 6 cups vegetable broth (provides the liquid base of the soup; you can also use chicken broth for a richer flavor)
• 1 (14.5 ounce) can diced tomatoes, undrained (adds acidity and flavor)
• 1 tablespoon lemon juice (brightens the flavors and adds a touch of acidity)
• Salt and pepper to taste (for seasoning)
• Optional toppings: Fresh cilantro, chopped parsley, a dollop of plain yogurt or sour cream, a drizzle of olive oil, or a sprinkle of toasted seeds.

Equipment You’ll Need

• Pressure Cooker (Instant Pot or similar)
• Cutting board
• Knife
• Measuring cups and spoons
• Wooden spoon or spatula

Step-by-Step Instructions

Follow these simple steps to create a flavorful and satisfying Red Lentil and Yellow Split Pea Soup in your pressure cooker:

1. Prepare the Ingredients: Rinse the red lentils and yellow split peas thoroughly under cold water until the water runs clear. Chop the onion, carrots, and celery. Mince the garlic.
2. Sauté the Vegetables: Turn on your pressure cooker and select the ‘Sauté’ function. Add the olive oil to the pot. Once the oil is heated, add the chopped onion, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables are softened and the onion is translucent, stirring occasionally.
3. Add Garlic and Spices: Add the minced garlic, cumin, coriander, turmeric, and red pepper flakes (if using) to the pot. Sauté for another minute, stirring constantly, until fragrant. Be careful not to burn the garlic.
4. Add Lentils, Peas, and Liquids: Add the rinsed red lentils, yellow split peas, diced tomatoes (undrained), and vegetable broth to the pressure cooker. Stir well to combine all the ingredients.
5. Pressure Cook: Secure the lid on the pressure cooker, making sure the sealing ring is properly in place. Close the pressure release valve. Select the ‘Manual’ or ‘Pressure Cook’ function and set the cooking time for 15 minutes at high pressure.
6. Natural Pressure Release: Once the cooking time is complete, allow the pressure to release naturally for 10 minutes. This means letting the pressure decrease on its own without manually releasing the valve. After 10 minutes, you can carefully quick release any remaining pressure by opening the pressure release valve. Be cautious of the steam that will escape.
7. Open and Blend (Optional): Once all the pressure has been released, carefully open the lid of the pressure cooker. If you prefer a smoother soup, you can use an immersion blender to partially blend the soup to your desired consistency. Be careful when blending hot liquids; start on a low speed and avoid filling the blender too full. Alternatively, you can transfer a portion of the soup to a regular blender and blend in batches, making sure to vent the lid to prevent pressure build-up.
8. Season and Serve: Stir in the lemon juice. Taste the soup and season with salt and pepper to your liking. Serve hot, garnished with your favorite toppings, such as fresh cilantro, chopped parsley, a dollop of yogurt, a drizzle of olive oil, or toasted seeds.

Tips for Perfect Pressure Cooker Soup

Here are a few tips to ensure your Red Lentil and Yellow Split Pea Soup turns out perfectly every time:

• Rinse the Lentils and Peas: Rinsing the lentils and peas before cooking helps to remove excess starch, which can prevent the soup from becoming too foamy and thick during pressure cooking.
• Don’t Overfill the Pressure Cooker: Make sure not to fill the pressure cooker more than two-thirds full, as the soup will expand during cooking.
• Adjust Liquid as Needed: If you prefer a thinner soup, you can add more vegetable broth after cooking. If you prefer a thicker soup, you can simmer it on the ‘Sauté’ function for a few minutes to allow some of the liquid to evaporate.
• Spice it Up: Feel free to adjust the spices to your liking. Add more red pepper flakes for extra heat, or experiment with other spices like smoked paprika or curry powder.
• Add Greens: For added nutrients and flavor, you can stir in some chopped spinach or kale during the last few minutes of cooking.
• Storage: Leftover soup can be stored in an airtight container in the refrigerator for up to 3-4 days. It can also be frozen for longer storage.

Variations and Additions

This recipe is a great starting point, and you can easily customize it to your preferences. Here are a few ideas for variations and additions:

• Add Protein: For a heartier soup, you can add cooked chicken, sausage, or tofu.
• Add Vegetables: Feel free to add other vegetables like potatoes, sweet potatoes, zucchini, or bell peppers.
• Use Different Broth: You can use chicken broth, beef broth, or bone broth instead of vegetable broth for a richer flavor.
• Make it Spicy: Add a chopped jalapeño pepper or a dash of hot sauce for extra heat.
• Coconut Milk: For a creamy and slightly sweet flavor, stir in a can of coconut milk after cooking.
• Indian-Inspired: Add a tablespoon of curry powder and a can of diced tomatoes with green chilies for an Indian-inspired flavor.

Serving Suggestions

This Red Lentil and Yellow Split Pea Soup is delicious on its own, but here are a few serving suggestions to elevate your meal:

• Serve with Crusty Bread: A slice of crusty bread is perfect for dipping into the soup and soaking up all the flavorful broth.
• Top with Yogurt: A dollop of plain yogurt or sour cream adds a creamy and tangy element to the soup.
• Garnish with Fresh Herbs: Fresh cilantro, parsley, or mint adds a bright and aromatic touch.
• Add a Drizzle of Olive Oil: A drizzle of extra virgin olive oil adds richness and flavor.
• Sprinkle with Toasted Seeds: Toasted pumpkin seeds, sunflower seeds, or sesame seeds add a crunchy texture and nutty flavor.
• Serve with a Salad: A simple green salad or a more elaborate salad with roasted vegetables makes a great side dish.

Nutritional Information (approximate, per serving)

(Please note that nutritional information can vary depending on specific ingredients and portion sizes)

• Calories: 250-300
• Protein: 15-20 grams
• Fiber: 10-15 grams
• Fat: 5-10 grams
• Carbohydrates: 40-50 grams

Conclusion

This Red Lentil and Yellow Split Pea Soup recipe is a quick, easy, and delicious way to enjoy a healthy and satisfying meal. The pressure cooker makes it incredibly convenient, and the combination of lentils and peas provides a wealth of nutrients. With its customizable nature and endless possibilities for variations, this soup is sure to become a staple in your kitchen. So, gather your ingredients, dust off your pressure cooker, and get ready to enjoy a bowl of comforting goodness!