Low Fat Vegetarian Split Pea Soup

Vegetarian Split Pea Soup
Vegetarian Split Pea Soup. Getty Images
  • 60 mins
  • Prep: 10 mins,
  • Cook: 50 mins
  • Yield: 6 servings
Ratings (5)

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.

What You'll Need

  • 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

How to Make It

  1. Heat oil in a large pot.
  2. Sauté garlic, onions, carrots and celery for 3-4 minutes, until softened.
  3. Add potatoes, broth, water, ​and dried split peas.
  4. Bring to a boil, then reduce heat to low, cover and simmer for 45 minutes.
  5. Allow soup to cool a little, then transfer to a blender and blend until smooth.
  6. 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)
Calories 163
Total Fat 3 g
Saturated Fat 0 g
Unsaturated Fat 2 g
Cholesterol 0 mg
Sodium 520 mg
Carbohydrates 29 g
Dietary Fiber 5 g
Protein 7 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)