Super Split Pea Soup

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.

CAL/SERV :

344

PREP TIME :

N/A

YIELDS :

8 SERVINGS

COOK TIME:

N/A

INGREDIENTS
  • 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)
  • 1 lb. dried split peas, rinsed
  • 4 medium carrots, diced
  • 4 medium potatoes, cubed small
  • Salt and freshly ground black pepper, to taste

 

INSTRUCTIONS
  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 and split peas and bring to a boil. Simmer uncovered for about 60 minutes or until peas are soft. 
  3. Add carrots and potatoes and simmer for 20 additional minutes. 
  4. Season with salt and pepper. Stir frequently to keep solids from burning on the bottom of pot.
  5. You can adjust the thickness by adding a bit of broth, stock or water. Serve hot.

Nutrition (per serving):

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

 Courtesy of American Institute for Cancer Research