dish
Vegetarian Split Pea Soup

6
Serves
282
Calories
15
Nutrients
14
Vitamins

Ingredients

1 tablespoon olive oil
1/3 cup chopped carrots
1/3 cup finely chopped celery
1/3 cup finely chopped onions
1 sprig fresh or 1/4 teaspoon dried thyme
1 1/2 quarts vegetable stock
2 cups dried split peas

Cooking Instructions

1. Heat the oil in a saucepan over low heat. Add the carrot, celery, onion and thyme, season lightly with pepper and cook for 10 minutes.

2. Add the stock and split peas, and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the peas are tender, about 1 hour.

4. Puree 2/3 of the soup in a blender and stir it into the remaining 1/3.

5. If the soup is too thick, thin it by adding a little more stock. Raise the heat and bring the soup to a boil for 15 seconds.

6. Add salt and additional pepper to taste.

NOTE: Do not add salt until the peas are fully cooked, because salt will prevent the peas from becoming tender.

Serving Size: about 1 cup

Nutrition Information

Number of Servings: 6
Calories
282
Protein
19 g
Total Carbohydrate
43 g
Dietary Fiber
17 g
Soluble Fiber
5 g
Insoluble Fiber
13 g
Sugar
7 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
2 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
4 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
27 %
Percent Calories from Carbohydrate
59 %
Percent Calories from Fat
14 %
Vitamin A
1812 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
3 mg
Vitamin D
0 IU
Folate
184 mcg
Vitamin E
1 IU
Vitamin K
9 mcg
Pantothenic Acid
1 mg
Calcium
59 mg
Iron
3 mg
Phosphorus
248 mg
Potassium
697 mg
Sodium
177 mg
Zinc
2 mg