Why You Should Make Split Pea Soup
This basic split pea soup recipe packs some seriously good nutrition. I know, I know, soups from scratch with dried beans or peas take forever to cook BUT at least split peas don't need to be soaked first and compared to other legumes an hour total cook time isn't too bad, is it? Beyond chopping a handful of veggies this soup really couldn't be any easier and it's nutritional profile is killer. It's fiber content alone, a whopping 14g per cup, should encourage you to make this soup and if you have "problems" involving the fiber department, make this soup often! For a totally vegetarian soup, this bad boy is banging with protein at 13g per cup, has half your day's supply of vitamin A and more than a third of your days supply of manganese. It's also a good source of thiamin, folate, phosphorous and copper and grants honorable mentions for potassium, magnesium, iron, vitamin B5 ,vitamin K and zinc. Take that chicken noodle!
Although this recipe stands tall on it's own, it is a basic recipe and plays well with others. So don't be afraid to put your own spin on it. I love to add something smoky, whether it's a pinch of smoked salt or smoked paprika. I also really like it curried or sometimes with just a bit of thyme. Try adding your favorite fresh herb before serving for amazing flavor and even more nutrients and phytochemicals. Mmmmm phytochemicals. You might also enjoy adding some different veggies. Have fun, play around, and eat healthfully!
Basic Split Pea Soup Recipe
Makes 9 one cup servings.
1 pound split peas
2 quarts water
1 onion, diced,
1 clove garlic, minced
2 medium carrots, diced
2 medium stalks celery, diced
1/2 tsp sea salt
Freshly ground pepper to taste
Sort and rinse split peas. Bring 8 cups water to a boil. Chop and dice all the vegetables. Add only split peas, onion. garlic and salt to the boiling water. Bring back to a boil then cover and simmer for 40 minutes. Give a swirl every once in a while. At the 40 minute mark add the carrots and celery and continue simmering for 20 minutes or until the veggies are tender. . Taste, adjust seasonings and serve or let cool and store in the refrigerator or freezer.
Calories 184, Total Fat 1g, Saturated Fat 0g, Cholesterol 0g. Sodium 162 mg, Total Carbohydrate 33g, Dietary Fiber 14g, Sugars 5g, Protein 13g
Alycia Lee M.S., CDN
New York City Nutritionist offering Preventive and Therapeutic Nutrition Counseling in office, by phone and via skype.