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
- Soak the split peas using the package directions.
- 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.
- 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.
tcashen87
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