Easy to prepare, homemade split pea soup is much lower in sodium then the canned version. This vegetarian version is flavorful even without the usual ham.

Serves 4

  • 1 cup dried split peas, sorted for stones and shrivelled peas, rinsed, and drained
  • 1 teaspoon canola or corn oil
  • 1 small onion, chopped
  • 4 cups water
  • 3 medium ribs of celery with leaves, chopped
  • 1 medium carrot, chopped
  • 1/2 cup chopped fresh parsley
  • Pepper, to taste
  • 1/2 teaspoon dried marjoram, crumbled
  • 1/2 teaspoon dried thyme, crumbled
  • 1/2 teaspoon dried basil, crumbled
  • 1/2 teaspoon celery seeds
  • 1/4 teaspoon salt
  • 1 medium dried bay leaf
  1. Soak the split peas using the package directions.
  2. In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 5 minutes, or until lightly browned, stirring frequently.
  3. Stir in the peas and the remaining ingredients. Bring to a simmer. Reduce the heat and simmer, covered, for 1 hour to 1 hour 30 minutes, or until the peas are tender, stirring occasionally. Discard the bay leaf before serving the soup.

Cook’s tip:

If you like lots of texture, serve the soup as is. For a little texture use a potato masher to blend the ingredients. For an even smoother texture, process the soup in batches in a food processor. Or blender (vent the blender lid) until its the desired consistency.

Per serving: Calories 280; total fat 2.0 g; saturated fat 0 g; trans fat 0 g; polyunsaturated 0.5 g; monounsaturated fat 1.0 g; cholesterol 0 mg; sodium 202 mg; carbohydrates 36 g; fiber 15 g; sugars 7 g; protein 13 g.

Dietary exchanges: 2 starch, 1 vegetable, 1 lean meat.

– from the book, “The New Heart Association Cookbook”, 9th edition.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s