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Super Split Pea Soup

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January 21, 2014 | Issue 488

Go Green for Good Health

Super Split Pea Soup

Split pea soup has been around for centuries - and for good reason - it's packed with plant protein, boasts a hefty 17 grams of fiber and contains a range of cancer-fighting phytochemicals. Garlic, onion and herbs add a boost of flavor without a lot of added salt. In fact, cooking this up at home bypasses the excess sodium found in canned versions. Pair with a leafy green salad for a balanced, cancer-protective meal.

Makes 8 servings.

Per 1¼ cup serving: 344 calories, 6 g total fat (1 g saturated fat), 56 g carbohydrate,
21 g protein, 17 g dietary fiber, 106 mg sodium.

  • 2 Tbsp. extra virgin olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1/2 tsp. dried rosemary
  • 1/2 tsp. dried oregano
 
  • 8 cups low-sodium chicken broth (vegetable stock or water may be substituted)
  • 4 medium carrots, diced
  • 4 medium potatoes, cubed small
  • 1 lb. dried split peas, rinsed
  • Salt and freshly ground black pepper, to taste

Directions

  1. Heat oil in large pot over medium heat. Sauté onions and garlic, adding rosemary and oregano until onions are translucent, about 10 minutes.
  2. Add broth, carrots, potatoes and split peas. Bring to a boil. Simmer uncovered for about 90 minutes or until peas are soft. Season with salt and pepper. Stir frequently to keep solids from burning on the bottom of pot.
  3. You can adjust the thickness by adding a bit of broth, stock or water. Serve hot.
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Grocery list

Olive oil
Onion
Garlic
Rosemary
Oregano
Low-sodium chicken broth
Carrots
Potatoes
Split peas
Salt and freshly ground black pepper

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Recipe Extra:
New Year’s Salad

Did You Know?

A version of split pea soup may have been sold by street vendors in Greece and Rome as early as 500 BCE.

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