Country-style Split Pea Soup
Ingredients
1 c. onion, diced
1 leek, thinly sliced
2 cloves garlic, minced
1 T. canola oil
1¼ c. green or yellow split peas, rinsed
1 c. celery, diced
2 medium carrots, peeled and sliced
2 medium potatoes, peeled and diced
3 c. water
3 c. chicken broth
1 bay leaf
¼ c. fresh parsley, chopped, or 2 teaspoons dried
1 T. seasoned salt
½ tsp. ground pepper
1 c. cooked ham, diced or ham bone (optional)
1 c. heavy whipping cream or plain nonfat/low-fat yogurt (optional)
Directions
In a large, heavy saucepan, sauté onion, leek, celery and garlic until they are tender, about five minutes. Add peas, broth, water, bay leaf, parsley, seasoned salt and pepper and ham bone if using one. Bring to a boil. Reduce heat, cover and simmer, stirring occasionally, for about 40 minutes, or until peas are tender. Add the carrots, potatoes and ham (optional) to the soup. Cover and simmer about 15 to 20 minutes, or until vegetables are tender but retain their shape. Add water, if necessary, to thin soup. Reduce heat.
Optional: Add heavy whipping cream or plain yogurt, cook for five minutes. (Do not boil).
Nutrition Facts
Serving Size
Servings Per Container 4
|
|
Amount Per Serving |
|
Calories
210
|
Calories From Fat
|
|
% Daily Value *
|
|
Total Fat
11
|
17%
|
|
|
Cholesterol
|
|
|
Sodium
470
|
20%
|
|
Total Carbohydrate
9
|
3%
|
|
Dietary Fiber
2
|
8%
|
|
Sugars
|
|
|
Protein
17
|
|
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Vitamin A
%
|
• |
Vitamin C
%
|
Calcium
%
|
• |
Iron
2.9%
|
|
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* Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
|
Calories |
2,000 |
2,2500 |
|
Total Fat |
Less than |
65g |
80g |
Saturated Fat |
Less than |
20g |
25g |
Cholesterol |
Less than |
300mg |
300mg |
Sodium |
Less than |
2,400mg |
2,400mg |
Total Carbohydrate |
|
300g |
375g |
Dietary Fiber |
|
25g |
30g |
|
Calories per gram: |
Fat 9 •
Carbohydrate 4 •
Protein 4
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