Low Fat Vegetarian Split Pea Soup

Vegetarian split pea soup
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  • Total: 60 mins
  • Prep: 10 mins
  • Cook: 50 mins
  • Yield: 6 servings
Nutritional Guidelines (per serving)
163 Calories
3g Fat
29g Carbs
7g Protein
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Nutrition Facts
Servings: 6 servings
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.)

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.

Ingredients

  • 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

Steps to Make It

  1. Heat oil in a large pot.

  2. Sauté garlic, onions, carrots, and celery for 3 to 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.

    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.

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

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