Make: Easy, Nutritious Split-Pea Soup

Photo by Becca Boyd

If this isn’t the season for soup, I don’t know what is. It’s cold and dark, and you might be finding you don’t love how your jeans are fitting these days.

Healthy, nutrient-loaded soups are one of the best ways I keep my diet on track. And when a soup has much protein and fiber as this week’s recipe, making the right choices the rest of the day will be a breeze.

Dried split peas are a widely available legume, bursting with vitamin A and iron, plus they’re naturally fat-free. Because they take a bit of time to cook — you can eat this about an hour after you start making it, but most of the cook time is hands-off — this is a great soup to make on a lazy weekend afternoon. Bonus: The leftovers make for a great weekday lunch.

Easy Split-Pea Soup
Serves six to eight

2 tbsp. olive oil
3 cloves garlic, minced or pressed through garlic press
1 onion, diced
1/2 tsp. dried oregano
1 tsp. salt
1 tsp. black pepper
2 c. diced carrots
1 c. red skinned potatoes, diced (skin on)
1 lb. dried split peas, rinsed well* (If buying in bulk, this about 2 1/3 cups.)
8 c. low-sodium chicken broth

*Place peas in a colander and rinse with cold water for about 30 seconds.

Method 

1. Heat olive oil in a Dutch oven or large soup pan over medium-high heat. Add garlic, onion, oregano, salt and pepper. Sauté, stirring frequently, for about eight minutes or until onions are golden and softened.
2. Add carrots, potatoes, peas and chicken broth. Place the lid on the pot and bring to boil over high heat.
3. When mixture reaches a boil, reduce heat to medium-low and remove the lid. Simmer for about 40 minutes or until peas are tender. Puree with stick blender or transfer mixture to a blender or food processor, blend, and return to pot.
4. Serve immediately or cool completely if you want to freeze or refrigerate for later.

Per serving: 310 calories, 4.8 fat grams, 447 milligrams sodium, 867 milligrams potassium, 49 grams carbs, 18 grams dietary fiber, 8 grams sugar, 19 grams protein.

» To see more Be Well Philly recipes, click here.

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Becca Boyd is a wife and mom who creates healthy and delicious recipes in her West Chester kitchen. She blogs about them on her website, Home Beccanomics.

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