Split Pea Soup with Rosemary - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

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

  1. Sort and wash peas; cover with water 2″ above peas, and set aside.
  2. Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add onion, carrot, and bay leaf; sauté, stirring frequently (5 minutes).
  3. Add 2 teaspoons garlic, 1 teaspoon rosemary, paprika, and pepper; cook (3 minutes).
  4. Add tomato paste and soy sauce; cook until liquid evaporates, scraping pan to loosen browned bits.
  5. 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).
  6. 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.
  7. 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.
Nutritional analysis per serving: Calories 250; Total Fat 4g (5% Daily Value); Saturated Fat 1g (5% DV); Trans Fat 0g; Cholesterol 4mg (2% DV); Sodium 370mg (16% DV); Total Carbohydrate 42g (15% DV); Dietary Fiber 15g (54% DV); Total Sugars 8g; Includes 0g Added Sugars (0% DV); Protein 14g; Vitamin D 0% DV; Calcium 6% DV; Iron 15% DV; Potassium 15% DV; Copper 60% DV; Vitamin K 45% DV; Folate 40% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/split-pea-soup-with-rosemary/
© 2021 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796