Wash the kale and shake dry. Chop the kale into 1" (3 cm) pieces.
Pick over the split peas to remove any pebbles or bruised peas. Rinse in a colander. To make the cooking time shorter, soak peas overnight in filtered water.
Remove the skin from the onion and garlic cloves. Mince the garlic cloves and dice the onion into small pieces. If using green onions, remove any poor leaves, wash, and trim the root and tops. Then slice into small slices.
In a small, dry skillet, toast the spices over medium heat for about 5 minutes.
In a large soup pot, heat about 1 T. (15 ml) of olive oil. Add the onion and garlic and sauté for 5 minutes. Add the toasted spices, stir, and cook for 2 minutes more.
Use some of the broth to rinse out the skillet, if any spice powder stuck to it. Add the tomatoes, broth, split peas, and kale to the soup pot and stir to combine. Bring to a boil.
Stir again, put on the lid, and turn down the heat to a low simmer. Cook for approximately 2 hours, until the peas are soft. Add salt to taste (if using). Serve as a soup, or over cooked brown rice or another grain for a hearty meal.
1 g fat
0 g saturated fat
0 g monounsaturated fat
0 g polyunsaturated fat
0 g trans fat
0 g cholesterol
258 mg sodium (reduce sodium by using salt-free stock)
351 mg potassium
41 g carbohydrate
15 g fiber
6 g sugars
13 g protein
5 Weight Watchers Points Plus
You can also use regular low-sodium (or no-salt-added) diced canned tomatoes. Low-sodium chicken broth can be substituted for the vegetable stock.