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Recipe: Split pea soup

Medically reviewed on July 23, 2018

Serves 4

Dietitian Tip

This hearty soup pairs well with crusty whole-grain bread or a fresh-vegetable medley.

Ingredients

Chive cream:

  • 3 tablespoons coarsely chopped fresh chives, plus long cuts for garnish
  • 3 tablespoons fat-free plain yogurt
  • 1 tablespoon low-fat buttermilk
  • 1/4 teaspoon sugar
  • Pinch of salt

Soup:

  • 2 tablespoons olive oil
  • 1 yellow onion, chopped
  • 1 large carrot, peeled and chopped
  • 2 cloves garlic, minced
  • 1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained
  • 3 cups water
  • 3 cups low sodium vegetable stock or broth
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup chopped lean ham

Directions

To make the chive cream, in a small blender or food processor, combine the chopped chives, yogurt, buttermilk, sugar and salt. Process until well blended. Cover and refrigerate until needed.

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the carrot and saute until the carrot is softened, about 5 minutes. Add the garlic and saute for 1 minute. Stir in the split peas, water, stock, and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes.

In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.

Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cream and garnish with a sprinkle of chopped ham and a few long cuts of fresh chives. Serve immediately.

Nutritional Analysis (per serving)

Serving SizeAbout 2 1/2 cups
Calories377
Carbohydrate52 g
Cholesterol8 mg
Fiber19 g
Protein22 g
Sodium410 mg
Monounsaturated Fat5 g
Saturated Fat1 g
Total Fat9 g

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