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.
- 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.
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.