Hearty Vegetarian Split Pea Soup

2015-10-27
  • Yield : About 8 cups
  • Servings : 8
  • Prep Time : 20m
  • Cook Time : 60m
  • Ready In : 1:20 h
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Nutritional Info

This information is per serving.

  • Calories

    105
  • Calories From Fat

    1
  • Total Fat

    0g
  • Saturated Fat

    0g
  • Trans Fat

    0g
  • Cholesterol

    0mg
  • Sodium

    260mg
  • Carbohydrates

    25g
  • Dietary Fiber

    7g
  • Sugar

    4g
  • Protein

    7g
  • Serving Size:

    1 cup (250 g)

Splits peas are a good source of fiber and protein. A one cup serving has about 105 calories and 7 grams each of fiber and protein.

Most split pea soup recipes are made with pork or ham adding protein and sodium. Vegetarian Split Pea Soup is a meat-free hearty blend of peas, potatoes, carrots, and celery. Being virtually fat-free dramatically reduces the number of calories. Eliminating cured ham allows you to control the amount of sodium.

Hearty Split Pea Soup

Split Pea Soup with Ham

Hearty Vegetarian Split Pea Soup

Vegetarian Split Pea Soup

One cup of Hearty Vegetarian Split Pea Soup is a great way to start a 700 Calorie Meal. It is also great for a light meal of soup and salad or sandwich.

Cook’s Tips

  1. Split pea soup appears thin and watery after cooking, but will thicken considerably after refrigeration. If the cold soup is too thick, thin by adding water or vegetable broth.
  2. Cooking the celery after partially cooking the carrots and potatoes provides a bit of crunch. If you prefer soft celery, add them with the other vegetables.
  3. If your peas produce a lot of foam, start with peas and water, skim off the foam and then add the onion and bay leaf.

Substitution

Low sodium vegetable broth can be used for all or part of the water. Reduce the amount of added salt to adjust for sodium in the broth.

Ingredients

  • 8 oz. (225 g) split peas
  • 2 or 3 small (450 g) russet or other potatoes (about 1 lb.), peeled rinsed, and diced
  • 1 (120 g) small onion, diced
  • 7 cups (170 ml) water
  • 2 teaspoons (10 ml) kosher salt or to taste
  • 1/4 teaspoon (1.25 ml) garlic powder or 1 clove fresh minced
  • 1 bay leaf
  • 2 or 3 (150 g) celery ribs, sliced or diced (bite size)
  • 2 to 3 (170 g) carrots, peeled and sliced or diced (bite size)
  • 1 teaspoon (5 ml) dry Italian parsley or 1 tbsp. (15 ml) fresh
  • Black pepper (if desired)
  • 1/8 teaspoon (0.625 ml) dried thyme (optional)

Method of Preparation

Step 1

Rinse peas and place in a medium bowl. Cover with at least one inch of water. Soak 4 hours or overnight. Discard water and any floaters.

Step 2

Place peas, water, onion, bay leaf and garlic in a 5 qt./l pot and bring to a boil over high heat. Skim off any foam if desired. Add salt. Reduce heat and simmer about 45 minutes or until peas are very tender.

Step 3

remove and discard bay leaf. Use a hand mixer to puree the peas and onion or blender. When using a blender, do not fill by more than half and use a towel to hold down the lid while pureeing.

Step 4

Return soup to high heat and bring to a boil. Add potatoes, carrots, and parsley. Reduce heat and simmer 10 to 15 minutes or until tender but firm. Add celery and simmer 10 to 15 minutes or until celery is tender. Adjust seasoning to taste.