Here's a low-fat, high-fiber split-pea soup that's warming and filling. To save some fat calories, this split-pea soup doesn't contain ham, which also makes this soup a great vegetarian choice too, provided you use vegetable broth instead of chicken broth.
This soup makes a perfect lunch option All it requires is some whole grain bread to accompany it, and if you're especially hungry, add a green salad with a simple vinaigrette dressing.
- 1 tablespoon canola oil
- 2 garlic cloves, minced
- 1 onion, finely chopped
- 1 large carrot, diced
- 1 stick of celery, chopped
- 1 small russet potato, peeled and cut into pieces
- 4 cups fat-free, low-sodium chicken or vegetable broth
- 2 cups of water
- 1 1/2 cups dried split green peas, picked through and rinsed
- Freshly ground black pepper
- Heat oil in a large pot.
- Sauté garlic, onions, carrots and celery for 3-4 minutes, until softened.
- Add potatoes, broth, water, and dried split peas.
- Bring to a boil, then reduce heat to low, cover and simmer for 45 minutes.
- Allow soup to cool a little, then transfer to a blender and blend until smooth.
- Season to taste.
Per serving: Calories 220, Calories from Fat 26, Total Fat 3g (sat fat 0.3g), Cholesterol 0mg, Sodium 74mg, Carbohydrate 37g, Fiber 14.2, Protein 13.7g
|Nutritional Guidelines (per serving)|
|Total Fat||3 g|
|Saturated Fat||0 g|
|Unsaturated Fat||2 g|
|Dietary Fiber||5 g|