North African · breakfast, lunch, dinner
Bissara (Moroccan Split Pea Soup)
Video by Kuzina With Simo on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Split peas give each bowl about 18 g of fibre and 18 g of plant protein, and the fat is olive oil. Vegan and made from cheap pantry staples.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Wash and drain the split peas. Smash the garlic cloves with the flat of a big knife; no need to chop them. 1:07
- Heat the olive oil in a large pot over medium heat and brown the garlic lightly. 1:30
- Add the cumin, salt and pepper, then the split peas and 1.5 litres of water. Raise the heat to medium-high, cover and cook for 40–45 minutes, stirring now and then so nothing sticks, until the peas fall apart. 1:50
- Add 1 cup of hot water and blend until smooth. Add more water for a thinner soup, or simmer a little longer to thicken it. 2:45
- Serve with a drizzle of olive oil and a pinch each of cumin and chilli powder, with bread and black olives on the side. 3:02
Tip. Serves about 6 (our estimate). Dried fava beans, or half fava and half split peas, are just as traditional. It thickens as it stands; loosen with hot water when reheating.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 34%
- Protein 21%
- Fat 45%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 93% of the 29 g of net carbs come from the green split peas. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Folate High34%
136 µg a serve, mostly from green split peas (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron High23%
4.2 mg a serve, mostly from green split peas (64%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High20%
84 mg a serve, mostly from green split peas (90%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High20%
2.2 mg a serve, mostly from green split peas (93%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source17%
810 mg a serve, mostly from green split peas (93%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K Source17%
20 µg a serve, mostly from green split peas (51%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E Source16%
2.4 mg a serve, mostly from olive oil (79%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 Source12%
0.2 g a serve, mostly from olive oil (55%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 Source10%
0.2 mg a serve, mostly from green split peas (63%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 6
Calcium4%
56 mg a serve, mostly from green split peas (52%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium4%
1.9 µg a serve, mostly from green split peas (65%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C2%
2.2 mg a serve, mostly from garlic (56%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A1%
5.4 µg a serve, mostly from chilli powder (76%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Kuzina With Simo; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.