Split Pea Soup

Healthy Recipes

Authored By: Polly Pitchford, Full Spectrum Health™

Serve with cornbread and a salad.

Diet Types: Low Fat, Low Sodium, Vegan, Vegetarian

Ingredients:

1 teaspoon olive or canola oil

1 Spanish onion, chopped

1 carrot, diced

2 stalks celery, sliced

1 1/2 cup green split peas, rinsed

6 cups stock or water

1 bay leaf

1 teaspoon dried basil

salt to taste

Serves: 4

Cooking Time: 30 minutes - one hour

Instructions:

Heat oil in a soup pot over medium heat. Add onion and saute until it starts to turn translucent, about 2-3 minutes. Add celery and carrot and saute 2 minutes more. Add split peas, stock or water, basil and the bay leaf. Bring to boil, cover, reduce flame to low and simmer for 1 to 1 1/2 hours, stirring occasionally. Season to taste with salt or vegetable salt seasoning the last 5 minutes of cooking. Salt is not included in nutrition analysis.

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Nutrition Facts

Serving Size: 1
Servings per Recipe: 4

Amount Per Serving

Calories 284 Calories from Fat 19

% Daily Value*

Total Fat 2g	3%

Saturated Fat 0g	2%

Mono Fat 1g

Sodium 46mg	2%

Total Carbs 50g	17%

Dietary Fiber 20g	82%

Protein 19g

Iron	25%

Calcium	7%

Vitamin B-6	10%

Vitamin C	7%

Vitamin E	3%

Vitamin A	52%

Selenium	3%

Manganese	55%

Copper	35%

Zinc	17%

Pantothenic acid	14%

Niacin	12%

Riboflavin	12%

Thiamin	40%

Folate	54%

Potassium	26%

Phosphorus	29%

Magnesium	24%

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

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