Split peas are high in fiber, which can help decrease cholesterol, normalize blood sugars, and help you achieve and maintain a healthy weight. What could be better? All of these things, in turn, support a healthy heart.
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5 cups split peas
15 oz low sodium vegetable or chicken broth
Several cups of water
½ large yellow or white onion, diced
1 large bell pepper, any color, diced
2 cloves garlic, minced (about 2 tsp)
15 oz no salt added diced tomatoes, partially drained
3 oz canned chicken, drained (optional)
1 tsp Italian seasoning
1/8 tsp each of white pepper, cayenne pepper, cinnamon, ground clove, onion powder, and garlic powder
1 Tbsp olive oil
- 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.
- 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 your spices, and let it simmer for a few minutes.
- 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.
- Add all your legumes (both pureed and whole) to your soup vat; 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.
Makes 8 servings
Total fat: 3g
Saturated fat: 0g
Trans fat: 0g
Total carbohydrate: 42g
Dietary fiber: 17g
Vitamin A: 10%
Vitamin C: 30%