Split Pea Soup

By TMarie

When you want a quick, hearty meal, this soup, made with yellow split peas, pairs well with crusty whole-grain bread or a fresh-vegetable medley.

Ingredients

• For the chive cream
• 3 tablespoons coarsely chopped fresh chives, plus long cuts for garnish
• 3 tablespoons fat-free plain yogurt
• 1 tablespoon low-fat buttermilk
• 1/4 teaspoon sugar
• Pinch of salt
• 2 tablespoons olive oil
• 1 yellow onion, chopped
• 1/2 teaspoon salt
• 1 large carrot, peeled and chopped
• 2 cloves garlic, minced
• 1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained
• 3 cups water
• 3 cups vegetable stock or broth
• 1/4 teaspoon freshly ground black pepper
• 1/2 cup chopped lean ham

Details

Servings 4
Adapted from mayoclinic.com

Preparation

Step 1

To make the chive cream, in a small blender or food processor, combine the chopped chives, yogurt, buttermilk, sugar and salt. Process until well blended. Cover and refrigerate until needed.

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Stir in 1/4 teaspoon of the salt. Add the carrot and saute until the carrot is softened, about 5 minutes. Add the garlic and saute for 1 minute. Stir in the split peas, water, stock, the remaining 1/4 teaspoon salt and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes.

In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.

Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cream and garnish with a sprinkle of chopped ham and a few long cuts of fresh chives. Serve immediately.


Calories 393
Monounsaturated fat 6 g
Protein 23 g
Cholesterol 7 mg
Carbohydrate 56 g
Sodium 695 mg
Total fat 11 g
Fiber 12 g
Saturated fat 1 g