Recipe - Lickety-Split Pea Soup
Serve with a wedge of hard cheese and slice of dark bread
This soup is surprisingly sweet and satisfying. 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.
- 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
- In a large pot, heat olive oil. Sauté onion, garlic, carrots, celery, and rosemary until tender.
- Add broth, Worcestershire, peas, and potatoes. Bring soup to a boil, reduce heat and simmer 15 minutes or until potatoes are soft.
- Puree the soup in a blender.
- 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 gm sodium