SPLIT PEA POTAGE FOR PENNY PINCHERS: ultra frugal, ultra healthy, ultra comforting, prep ahead

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This awesomely delicious, comforting low-cost soup is re-posted for our  unprecedented penny-pinching times...

first posted April 2020: updated Oct 2022

Triple Duty Split Yellow-Pea Soup: 
Vegan base topped with cream cheese for vegetarians; with ham; with beef
'Really comforting delicious high protein  soup.' Taster

 
This wonderful soup is thick, rich and substantial but uses ultra frugal ingredients.  Better still, it cooks beautifully on a stovetop, slow cooker or in a sturdy pot over an open fire. 

It's a Triple Duty wonder: a vegan base with additions creating vegetarian or carnivore alternatives.  

Though often associated with Scandinavia, split pea soups also have Canadian roots. Long before lentils and beans were go-to soup ingredients, split peas - yellow and green - were a staple in poorer Canadian provinces along the Atlantic Coast.  

A single recipe, studded with plenty of root veg, would be stretched over a few days with added stock or water and bits of protein.  It would be served  chunky or cooked down to a puree, and served with bread or hard biscuits.  

This version makes a belly-warming modern meal, with or without salad and chunky breads (easy-peasy Cheese & Walnut Soda Bread or Cornbread with Corn Niblets, Scallions & Chillis).  Even with just toast, or the ultra-frugal easy Breakfast Biscuits (here doubling as dinner rolls) Split yellow Pea potage will be a favourite meal as winter rolls in.  

The flavour of this soup is really exceptional.  67 can't stress enough how delicious it is and how comforting.  Thick soups, incorporating pulses, ease stress - medically as well as financially.  They calm and build up the body.  

In the UK, split peas have not traditionally been used but are now readily available in supermarkets and health food shops.  Standard yellow split peas cost between £1.30-£1.70 per kilo; organic is much more. 

The potage is so good, you might even want to share a 25 kilo bag of split yellow peas from Whole Foods among friends, splitting the £47.00 cost (winter 20.22).  

Cost: Not much, maybe a couple of ££ at most; more if using organic 
Feeds: 6 but recipe doubles easily

Ingreds:

   1 cup dried yellow split peas

   tap  water to cover

   2 tsp turmeric

   2 garlic cloves, unpeeled (opt) 
   
   med onion in med dice
   1 cup carrots, thinly sliced
   two sticks celery, coarsely chopped
   1 large potato or sweet potato in med dice (opt)

   1-2 tbsp olive oil

   1 garlic clove, grated or minced

   1/3 tsp smoked paprika
   1/4 tsp marjoram
   1/4 tsp dried basil
   1/8 tsp cumin
   1/4 tsp salt
   1/8 tsp pepper

   1/8 tsp dried thyme

   1 bay leaf

   

   1 litre vegetable stock 

(For Ham Split Yellow Pea Potage:  ham bones and/or 110 gm/4 oz shredded ham hock, back bacon with fat removed or sliced ham)

After cooking is complete (opt): 
   juice & zest of half a lemon
   pinch chilli flakes or a finely diced small chilli (opt)
   couple of generous handfuls spinach or kale
   1/3 cup button mushrooms, in large dice

Method:

1. Soak peas overnight in plenty of water;  remove bits floating on top and drain.
2. Cover peas with an inch of fresh water, add a couple of unpeeled garlic cloves & add 2 tsp turmeric, bring to a boil; turn heat down to simmer; cook 20 mins on stovetop; take off heat; remove garlic cloves; separate peas from liquid; set both aside 
3. Meanwhile put a large pot on high; when hot, add oil, onions, carrots, celery & potatoes; stir; reduce heat to low; stir in garlic; cover pan partially with lid; cook 20 mins, stirring occasionally to prevent burning
4. Add herbs plus split peas with cooking liquid and enough stock to make one litre 
5. Bring to a boil; skim off any froth; bubble 5 mins.  Add ham bones/ham if using.  Then...
6. Slow Cooker: cook on low 6-8 hours  (longer cooking breaks down the peas) OR
7. Stovetop: Simmer with lid slightly ajar 3-4 hours
8. Check the level of the liquid occasionally; more stock may be needed.  The split peas are ready when they are soft but basically holding their shape 
9. Take half of the mix; coarsely blend with a stick blender and return to pot OR process all to a rough puree
10. Stir in zest & juice of lemon& chilli 
11. Serve piping hot with choice of garnishes (below)

Vegan/Vegetarian Garnishes:

• Spinach or kale & mushrooms: stir in, leave a further 20 mins or until kale and mushrooms are no longer raw
• Memorable Crunchy Croutons or Vegan 'Bacon Bits' 

Carnivores/Pescatatarian Garnish:

• Shards of ham hock or sliced ham
• Mini beefballs blanched in boiling water 5 mins
• Flaked smoked fish.

Comments:

'It's a really comforting soup; I liked the added kale.' Semi-retired council administrator

'My all-time favourite is the ham & split pea potage: I love the flavour of ham without the salt!  The vegan/vegetarian versions need something salty, crunchy or strongly flavoured to give it a kick; otherwise it gets boring.' Retired writer

Tip:

• One suggested ratio for split peas to water is 2 litres of water/stock per each 500gm/18oz split yellow peas.
• Split peas are excellent for those sensitive to histamines* (usually the over 50's); split peas are low in histamines while lentils and pulses are high.   

Ham & split pea potage cooked to a luxurious thickness - so thick you can stand a spoon up in it - but if you want to make it go further add stock.

  

NOTES ON HISTAMINES: Histamines are chemicals in the body responsible for allergic responses; they can't be avoided.  Histamine intolerance doesn't mean the body is sensitive to it but does indicate there's too much of it in the body.  Research into Histamine intolerance continues; it's poorly understood and not easy to diagnose.  However limiting foods which produce high levels of histamines can help.

More budget conscious on NavBar: Recipes 1/Frugal...

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This recipe  has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.  

ULTRA-FRUGAL RICE CONGEE/STEW: triple duty; uses up leftovers; easy; prep ahead

Waiting-for-payday comfort food that costs pennies but is tasty, nutritious, filling and low-carb... 

Oriental ultra-frugal & nutritious thick Rice Congee/Stew

67goingon50 hesitated before posting this recipe, fearing that it is too frugal for most households even in these straightened times.  

But the Ultra-frugal Rice Congee (stew) is a favourite chez 67 and apparently amongst women needing to balance a tight budget, a low-carb diet and daily nutritional needs.  It's also very soothing and easily digested after overdosing on rich foods.

Congee is a thick porridge of mostly disintegrated rice cooked in water or stock.  It's popular in Asian countries, for breakfast but also for lunch with side dishes.  

It can also be served - as with this 67 recipe - with added protein and flavouring to make it a meal on its own.  

While it is ideal for people who are ill, rice congee has a cult following amongst  aspiring businesswomen, models and actresses trying to surviving healthily on tight budgets.  

The great things about this congee are:

• it requires only 100g/3.5oz protein (meat, fish or tofu)
• it needs no more than 1/2 cup rice 
• it requires 7-8 cups of water or stock, making a large amount 
• this recipe simmers for a couple of hours, maximum, instead of the usual 8-10 hours or overnight
• it's versatile: eaten as is (the blogger's favourite), or with vegetables added or on the side

This congee provides all the necessary amino acids for good health, carbohydrates for energy, fibre for gut health and a flavoursome stock.  

It will last a singleton 3 days, topped up with water or stock as it thickens.  A shot or two of hoisin or oyster sauce or chiu chow chilli oil adds oomph.  

It's a great stop-gap when food budgets are strained and is an interesting Oriental take on 67's other recent ultra-frugal dish, Splendid Split Yellow Pea Soup (with or without ham/pastrami). 

This recipe does, however, require rice frozen in advance.  (67 packages up washed rinsed rice in 1/2 cup portions and stores them in the freezer.)

Costs:  depending on protein, about £2.50 (2022)

Makes: 1 litre

Ingreds:

1/2 cup brown rice (preferred but white will be ok), washed, drained and frozen at least overnight

3 tb peanut or light veg oil, divided (not olive)

3-4 med dried shiitake mushrooms (opt but adds unique flavour) PLUS/OR fresh shitake OR oyster OR white mushrooms to make a total of 113g/4oz 

4 spring onions, greens & white divided (if avoiding fodmap foods, use double the amount of green and use the whites elsewhere)

113gm/4oz meat mince OR fish, seafood or tofu in small cubes

1 tb grated ginger

1/2 tb grated garlic

1/2 tb soy sauce

1/2 tb sherry or grape juice

Method:

1. If using dried mushrooms, place in a bowl and cover with boiling water; leave for 30 mins; save juices but strain through a clean j-cloth and set aside;  remove stems of mushrooms and and slice thinly
2. Fresh mushrooms: slice thickly
3. Heat 2 tb oil in a large saucepan pan over medium high heat; add mushrooms, cook, stirring occasionally until golden & crisp (6-8 mins)
4. Thinly slice onions; reduce heat to med-low; add  onions to mushrooms; cook stirring 1-2 mins until fragrant but not brown; push to one side; turn heat back up to med
5. Add 1 tb veg oil, stir in protein, breaking it up with the spoon; add with soy sauce, sherry, grated ginger and garlic; leave 1 min until light brown
6. Add 7 cups of water to pan; bring to a boil; add frozen rice; return to boil stirring to scrape up any brown bits
7. Turn heat down to med; cover pan leaving a small gap, bubble gently, min 20 mins, max 2 hours (an hour was about right for 67) or until rice is soft and close to disintegrating; about a third of the liquid will have been absorbed - feel free to replace with water or stock
8. Garnish with more thinly sliced green shoots of spring onions and serve with soy, hoisin or oyster sauce and, if liked, chiu chow chilli oil or equivalent
9. Refrigerate leftovers; rice will continue to swell; when reheating add more water or stock to thin the congee plus if you like extra protein.  Eat within 3 days.

Please leave a Comment in the box below 

                                              
This recipe  has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.  

FRUGAL STUDENT FOOD: ONE-POT BACON RICE SUPPER, sassy frugal & nutritious

Every household has its 'restrict further food spending - budget's getting low' days.  Here's a brilliant solution.

1st posted 2018; updated 10/24

   CURRENTLY BEING EDITED & UPDATED; BACK SHORTLY

This dish proves that small - very small - amounts of protein mixed with vegetables and carbs can make a frugal dish a singular delight.  

Called 'Bacon & Egg Pie' in some North American Chinese restaurants, the dish makes good use of a few slices of back bacon and a solitary egg.  The bacon - two slices minimum, 3 if you're living dangerously - adds a glorious saltiness but the fat is removed to reduce calories.  The egg adds its own sauce. 

SPEEDY BEEF & COURGETTE SUPPER, lower-fat, high nutrition, no-carb opt

Quick & Easy: restores energy after a long, hard day in the trenches...

Stir-fried Beef & Courgette: fast & nutritious 

6's Courgette & Beef stir-fry is a lower-fat, highly nutritious alternative to the more commonplace deep-or-shallow fried crispy courgette.

It's a cleaner version, with the addition of tender beef slices to raise protein levels.  Beef can be replaced with chicken or a vegetarian/vegan option but 67 loves the deep savouriness of the version pictured.

Rice makes a perfect side but for the carbo-averse, the beef-courgette combo is ultra-tasty and satisfying.

Cost: £2 per portion (without sides)
Feeds: 1 but is easily multiplied; sides make it go further

Ingreds:
   100-150gm/3.5-generous 5 oz reasonably tender steak like rump

      1 tbsp dry sherry
      1 tbsp reduced salt soy sauce
      1/2 tsp cornflour or rice flour mixed with 1/2 tsp cold water to a paste
  
   200-250gm/7-9oz courgettes, in 2.5inch/6cm batons

   peanut or light vegetable oil
   up to 1/4 cup water or stock

   garnish: 1 spring onion, trimmed of brown leaves, sliced finely at an angle
                sesame seeds

Optional rice or noodles

Method:

LAMB WEEK: LAMB LEG STIR FRY (A), quick, easy, nutritious

Perfect meal for a starving singleton after a hard day's work...

Quick, Easy, Tasty & Nutritious: Stir-fried lamb, green beans and rice
'Beautifully tender meat, crunchy green beans and gorgeously separate rice grains. Fabulous!' Retired writer

Flash-fried Oriental Lamb arose from a discounted package of diced British lamb leg from a trusted supermarket*.  Marinated with sherry, soy sauce and orange and teamed with leftover raw green beans, it took barely 10 minutes to cook - including the optional rice.

The lamb was lean and with little fat; it was sliced thinly before marinading. 

The cooked lamb could have been served just as it was for a low-carb treat but 67 added quick-cook fluffy white Basmati rice** to soak up the fabulous juices. 

It was quite delicious, even though frugal - very little meat is required.  The recipe multiplies nicely.

Cost: £1'ish
Feeds: 1 but multiplies easily

*M&S

**Waitrose Aromatic & Fluffy Basmati

Ingredients:

   100gms thinly sliced raw cubes of lamb leg
   40gm green beans, topped & tailed
   peanut or light vegetable oil
   
Marinade:   
   2 tbsp sherry
   1 tbsp reduced salt soy sauce
   1/4 tsp minced garlic
   1/4 tsp minced peeled ginger
   zest of orange
   1-2 tsp orange juice
  
   water or stock

 Cooked rice (opt)

Method:

ARCHIVE: FRUGAL BACON & EGG 'PIE' WITH VEG

A 67 January favourite: simple, satisfying, nutritious & tasty ...and ever so frugal.

1st posted 2018; updated 10/24 

Photos: 17/11/15

There is something about this simple rice dish that is perfect for over-stimulated taste buds in January.  it's often referred to as Bacon'n Egg 'Pie 'but is really just a one-dish wonder.

It's very healthy.  Bacon is normally reserved for an Indulgence/Blow-out day but the fat is removed and there's only a small amount - just enough to add a glorious saltiness.  The bacon is also offset by lightly cooked vegetables.

Eggs are optional but adds easily digested protein and the yolk makes a lovely sauce.

The rice 67 used takes only 10 minutes to cook; the bacon slices and veg steam on top, making the dish Almost Instant.  That's another thing in the dish's favour -- no waiting around for ages before one can eat!

Cost: £3'ish (10/24)
Feeds: 2 

Ingred:
   3/4 cup/145gms white quick-cook rice
   1 1/2 cups/360 ml water
   3 slices back bacon,  fat removed, in 1/2 in/1 cm strips
   80 gm/3 oz tenderstem broccoli or shredded sprouts or a mix of both
   1 tsp butter (opt)
   1 egg per person (opt) 

Method: