August 18, 2021

Recipe: Split Pea and Vegetable Soup

Season this hearty soup with garlic, clove and cinnamon for an extra burst of flavor

recipe Split pea soup with vegetables

Split peas are high in fiber, which can help decrease cholesterol, normalize blood sugar and help you achieve and maintain a healthy weight. What could be better? Mix with vegetables and you’ve got yourself a heart-healthy dish!

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Ingredients

5 cups split peas
15 ounces low-sodium vegetable or chicken broth
Several cups of water
1/2 large yellow or white onion, diced
1 large bell pepper, any color, diced
2 cloves garlic, minced (about 2 teaspoons)
15 ounces no-salt-added diced tomatoes, partially drained
3 ounces canned chicken, drained (optional)
1 teaspoon Italian seasoning
1/8 teaspoon each of white pepper, cayenne pepper, cinnamon, ground clove, onion powder and garlic powder
1 tablespoon olive oil

Directions

  1. Put split peas and 4-5 cups water in a medium sized pot over high heat. Let it come to a boil. Maintain boil for 15-20 minutes.
  2. Heat the olive oil in a big soup pot over medium heat. Add diced onions; let them cook for about 5 minutes, stirring occasionally. Add minced garlic and diced bell pepper; let them simmer for a few minutes, stirring occasionally. Add the diced tomatoes, drained chicken and spices, and let it simmer for a few minutes.
  3. Once your legumes are done soaking, drain them using a colander. Using a blender or immersion blender, puree about half of the legumes with the broth.
  4. Add all your legumes (both pureed and whole) to your soup pot; stir well. If you want the soup to be a little thinner, feel free to add some more water. Let everything simmer for about 10 minutes, then serve.

Nutrition information (per serving)

Makes 8 servings

Calories: 270
Total fat: 3 g
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 10 mg
Sodium: 85 mg
Carbohydrate: 42 g
Dietary fiber: 17 g
Sugar: 8 g
Protein: 19 g
Vitamin A: 10%
Vitamin C: 30%
Calcium: 4%
Iron: 15%

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