Lap Band Dietitian Helen Bauzon has provided suggestions to help improve the calorie content of the recipe and below and to teach how to make it more band friendly in red below.

Ingredients
• 1 1/2 cups yellow split peas, washed
• 1 large brown onion, finely chopped
• 2 medium carrots, peeled, finely diced
• 6 garlic cloves, crushed
• 1 red bird’s eye chilli, finely chopped
• 1 1/2 tablespoons ground turmeric
• 3 teaspoons sea salt
• Spice mix
• 2 tablespoons grapeseed oil
• 20g butter / margarine / oil
• 1 1/2 teaspoons cumin seeds
• 1 teaspoon black mustard seeds
• 12 fresh curry leaves (see note)
• 1 small brown onion, halved, thinly sliced
• 3 garlic cloves, thinly sliced
• 1 red bird’s eye chilli, finely chopped
• 400g can diced tomatoes
• 2 tablespoons chopped fresh coriander leaves

 

Method
Step 1
Place 2.5 litres cold water in a large saucepan over high heat. Bring to the boil. Add split peas. Simmer, skimming off foam, for 5 minutes. Reduce heat to medium-low. Add onion, carrot, garlic, chilli and turmeric. Stir to combine. Simmer, stirring occasionally, for 1 hour or until split peas break down and soup is thick. Add salt. Stir to combine.

Step 2
Make spice mix: Heat oil and butter in a saucepan over medium-low heat. Add cumin and mustard seeds. Cook, stirring, for 1 minute or until fragrant. Add curry leaves. Cook, covered, for 30 seconds or until fragrant. Add onion. Cook, stirring, for 5 minutes or until golden. Add garlic and chilli. Cook, stirring, for 1 to 2 minutes or until garlic is golden. Transfer half the mixture to a bowl. Add tomato to pan. Bring to the boil. Simmer, stirring occasionally, for 2 to 3 minutes. Add tomato mixture to soup. Stir to combine. Add coriander. Stir to combine. Ladle soup into bowls. Top with remaining spice mixture. Serve with roti
Source: Super Food Ideas – June 2011, Page 73
Recipe by Katrina Woodman
Photography by Ben Dearnley