Low-Fat Vegetarian Split Pea Soup

Vegetarian split pea soup
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Prep: 10 mins
Cook: 50 mins
Total: 60 mins
Servings: 6 servings
Nutrition Facts (per serving)
163 Calories
3g Fat
29g Carbs
7g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 163
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0g 2%
Cholesterol 0mg 0%
Sodium 520mg 23%
Total Carbohydrate 29g 10%
Dietary Fiber 5g 18%
Protein 7g
Calcium 85mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This delicious vegetarian soup is a great light meal that is filling and has very little added fat. If you need to abstain from fatty foods or want to try eating lighter meals that are nutritious and tasty, this simple split pea soup might become your new favorite dish. Potatoes, carrots, garlic, onions, celery, vegetable broth, and split peas simmer for 45 minutes to make a creamy soup that will warm your belly during cold winter months. Because there are no animal-derived products in this soup, this recipe is also suitable for vegans and is perfect also for gluten-free diets as there are no wheat-based ingredients (read the vegetable broth label because sometimes store-bought broth does have thickeners that contain gluten). Serve this soup with crusty bread and a salad for a wholesome meal, or add some cubes of tofu or vegan cheese for a heartier dish.

Split peas are a nutritional powerhouse that offers a lot of benefits at a very budget-friendly price, especially if you buy them from bulk bins and not from one or two-pound bags. Grown to be dried and then split in half along their natural seam, split peas resemble lentils, but are green or yellow in color, whereas lentils are a legume that comes whole and in various colors, from pink to black. Green split peas are sweeter, while yellow split peas have more starch, so it is up to you to choose the kind of split peas that you want for your soup. For lighter texture go with green, and for a chunkier soup go with yellow. For this recipe, you need one and a half cups of split peas, which will add to your soup close to 68 grams of protein and 65 grams of fiber. Now that's a powerful legume!

You can blend this soup in a conventional blender or using an immersion blender, but be mindful that blending hot liquids poses a risk and it should be done with care and away from kids or pets. Keep leftovers in the fridge for up to 3 days, or freeze the soup in individual portions to eat whenever you need a quick and light meal.

Ingredients

  • 1 tablespoon canola oil
  • 2 garlic cloves, minced
  • 1 medium 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 vegetable broth
  • 2 cups of water
  • 1 1/2 cups dried split green peas, picked through and rinsed
  • 1 dash ground black pepper, or to taste

Steps to Make It

  1. Gather the ingredients.

  2. Heat oil in a large pot. Sauté the garlic, onions, carrots, and celery for 3 to 4 minutes, until softened.

  3. Add the potatoes, broth, water, ​and dried split peas.

  4. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 45 minutes.

  5. Season to taste. Allow the soup to cool a little before transferring to a blender and blend until smooth. Alternatively, use an immersion blender.

  6. Enjoy!

Use Caution When Blending Hot Ingredients

Steam expands quickly in a blender and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.

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Article Sources
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  1. Split Peas, Green, Raw. FoodData Central. United States Department of Agriculture.