|
|
Split Pea Soup
|
 |
|
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 oil1 Spanish onion, chopped1 carrot, diced2 stalks celery, sliced1 1/2 cup green split peas, rinsed6 cups stock or water1 bay leaf1 teaspoon dried basilsalt 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. |
|
|
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.
|
|
|
|
