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Split pea soup

Nutrition Facts

Serving Size About 2 1/2 cups
Calories 377

Amount Per Serving
Monounsaturated fat 5 g
Saturated fat 1 g
Total fat 9 g
Sodium 410 mg
Cholesterol 8 mg
Dietary fiber 19 g
Protein 22 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

This quick, hearty soup made with yellow split peas pairs well with crusty whole-grain bread.

Ingredients

(Serves 4)

Chive cream:

  • 3 tablespoons coarsely chopped fresh chives, plus long cuts for garnish
  • 3 tablespoons fat-free plain yogurt
  • 1 tablespoon low-fat buttermilk
  • 1/4 teaspoon sugar
  • Pinch of salt

Soup:

  • 2 tablespoons olive oil
  • 1 yellow onion, chopped
  • 1 large carrot, peeled and chopped
  • 2 cloves garlic, minced
  • 1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained
  • 3 cups water
  • 3 cups low sodium vegetable stock or broth
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup chopped lean ham

Directions

To make the chive cream, in a small blender or food processor, combine the chopped chives, yogurt, buttermilk, sugar and salt. Process until well blended. Cover and refrigerate until needed.

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the carrot and saute until the carrot is softened, about 5 minutes. Add the garlic and saute for 1 minute. Stir in the split peas, water, stock, and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes.

In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.

Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cream and garnish with a sprinkle of chopped ham and a few long cuts of fresh chives. Serve immediately.

Last Updated: July 23rd, 2016