Make: Easy, Nutritious Split-Pea Soup
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.
- 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.
- Add carrots, potatoes, peas and chicken broth. Place the lid on the pot and bring to boil over high heat.
- 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.
- 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.
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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