Lickety-Split Pea Soup

Lickety-Split Pea Soup

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Take the chill off with this great cold-weather recipe. It’s a good use for the frozen peas—and any other veggies—in your freezer. Make a batch on the weekend to have ready for simple week-night meals. Serve with a wedge of hard cheese and slice of dark bread—or a simple green salad. Serves 4.

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 clove garlic, minced
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 1 teaspoon rosemary
  • 3 cups low-sodium vegetable or chicken broth
  • 1 tablespoon Worcestershire sauce
  • 2 10 ounce packages frozen (no salt added) peas
  • 3 medium red potatoes, cut into chunks
  • Optional garnish: dollop of nonfat yogurt or sour cream with a sprinkle of dill weed

Directions

  1. In a large pot, heat olive oil. Sauté onion, garlic, carrots, celery, and rosemary until tender.
  2. Add broth, Worcestershire, peas, and potatoes. Bring soup to a boil, reduce heat and simmer 15 minutes or until potatoes are soft.
  3. Puree the soup in a blender.
  4. Reheat and serve.

Per serving: 306 calories, 15 gm protein, 52 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 9 gm fiber, 313 mg sodium

THE SEASONED COOK Instead of dill, you can use chopped mint, parsley, or other herbs. For meat lovers, add diced ham as a topping. Peas are a very good source of dietary fiber. Potatoes are high in vitamins A, B, C, and potassium. One ounce of reduced fat cheddar cheese adds only 48 calories and 2 grams of fat.

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