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
•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
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.
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