Here's a low-fat, high-fiber split-pea soup that's warming and filling. All it requires is some whole grain bread to accompany it.
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Ingredients:
- 1 tbsp canola oil
- 2 garlic cloves, minced
- 1 onion, finely chopped
- 1 large carrot, diced
- 1 stick of celery, chopped
- 1 small russet potato, peeled and cut into pieces
- 4 cups fat-free, low-sodium chicken or vegetable broth
- 2 cups of water
- 1 1/2 cups dried split green peas, picked through and rinsed
- Freshly ground black pepper
Preparation:
Heat oil in a large pot. Sauté garlic, onions, carrots and celery for 3-4 minutes, until softened. Add potatoes, broth, water and dried split peas. Bring to a boil, then reduce heat to low, cover and simmer for 45 minutes. Allow soup to cool a little. Transfer to a blender and blend until smooth. Season to taste.
Serves 6
Per serving: Calories 220, Calories from Fat 26, Total Fat 3g (sat fat 0.3g), Cholesterol 0mg, Sodium 74mg, Carbohydrate 37g, Fiber 14.2, Protein 13.7g
