|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 3g||4%|
|Saturated Fat 0g||2%|
|Total Carbohydrate 29g||10%|
|Dietary Fiber 5g||18%|
|*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.|
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 to 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.
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