Split pea soup is most commonly made with a salty, high-fat meat such as ham or bacon to add flavor. If you want to improve the nutrition of your dish or go vegetarian, this recipe is a model for how to get phenomenal flavor without compromising on nutrition.
Ingredients
- 1½ cups green split peas
- 2 tsp. olive oil, divided
- 2 cups chopped onion
- 1 cup diced carrot
- 1 bay leaf
- 1 Tbsp. minced garlic cloves, divided (about 3 cloves)
- 1 Tbsp. minced fresh rosemary, divided
- 1 tsp. paprika
- ¼ tsp. black pepper
- 1 Tbsp. tomato paste
- 1 Tbsp. low-sodium soy sauce
- 4 cups water
- 1 (14½ oz.) can low sodium vegetable broth
- ½ tsp. salt
- ¼ cup chopped fresh parsley
- ¼ cup low-fat sour cream
Directions
- Sort and wash peas; cover with water 2″ above peas, and set aside.
- Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add onion, carrot, and bay leaf; sauté, stirring frequently (5 minutes).
- Add 2 teaspoons garlic, 1 teaspoon rosemary, paprika, and pepper; cook (3 minutes).
- Add tomato paste and soy sauce; cook until liquid evaporates, scraping pan to loosen browned bits.
- Drain peas and add them to onion mixture along with 4 cups water, vegetable stock, and salt; bring to a boil. Cover, reduce heat to medium-low, and simmer, stirring often (1 hour).
- Discard bay leaf. Place half of soup in blender or food processor; process until smooth. Pour puréed soup into a bowl. Repeat procedure with remaining soup.
- Combine 1 teaspoon oil, 1 teaspoon garlic, 2 teaspoons rosemary, and parsley. Stir parsley mixture into soup. Spoon soup into bowls; top each with sour cream.
Nutrition Facts
6 servings per container
Serving Size 373 g
| Amount per serving | ||
|---|---|---|
| Calories | 250 | |
| % Daily Value* | ||
| Total Fat 4g | 5% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 0.5g | ||
| Monounsaturated Fat 1.5g | ||
| Cholesterol 4mg | 2% | |
| Sodium 370mg | 16% | |
| Total Carbohydrate 42g | 15% | |
| Dietary Fiber 15g | 54% | |
| Total Sugars 8g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 19g | ||
| Protein 14g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 73.3mg | 6% | |
| Iron 3mg | 15% | |
| Potassium 640mg | 15% | |
| Vitamin A 234.6mcg | 25% | |
| Vitamin C 10.7mg | 10% | |
| Vitamin E 0.7mg | 6% | |
| Vitamin K 52.9mcg | 45% | |
| Thiamin 0.4mg | 35% | |
| Riboflavin 0.2mg | 15% | |
| Niacin 4.4mg | 25% | |
| Vitamin B6 0.2mg | 10% | |
| Folate 156.3mcg | 39% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 2mcg | 6% | |
| Chloride 26.4mg | 2% | |
| Pantothenate 1mg | 20% | |
| Phosphorus 201.8mg | 15% | |
| Iodine 1.1mcg | 0% | |
| Magnesium 40.5mg | 10% | |
| Zinc 2mg | 20% | |
| Selenium 3.1mcg | 6% | |
| Copper 0.5mg | 60% | |
| Manganese 0.8mg | 35% | |
| Chromium 0.1mcg | 0% | |
| Molybdenum 3.7mcg | 8% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Water, Low Sodium Vegetable Broth (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Onion, Green Split Peas, Carrots, Reduced Fat Sour Cream (cultured Pasteurized Grade A Milk And Cream, Contains Less Than 1% Of Pectin, Agar, Vitamin A Palmitate, Enzymes), Tomato Paste, Low Sodium Soy Sauce (water, Wheat, Soybeans, Salt, Lactic Acid, Sodium Benzoate: Less Than 1/10th Of 1% As A Preservative), Parsley, Garlic, Olive Oil, Salt, Paprika, Rosemary, Black Pepper, Bay Leaf.
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