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Split Pea Soup

17 Reviews
100% would make this recipe again

Quicker and meatless version of the traditional Canadian pea soup.

Preparation : 15 min Cooking : 1 h 10 min
240 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

1 1/2 cup green split peas (dried), rinsed and drained 300 g
1 onions, finely chopped 200 g
1 leeks, finely chopped 300 g
1 carrots, finely chopped 100 g
1 stalk celery, finely chopped 70 g
2 cloves garlic, finely chopped
2 tbsp olive oil 30 mL
1 tsp dried savory 1 g
2 bay leaf 0.4 g
4 cups vegetable broth, low-sodium 1 L
2 cups water 500 mL
salt [optional]
ground pepper to taste [optional]

Before you start

Split peas do not require presoaking before cooking.

Method

  1. Rinse the split peas well under cold water and drain. Prepare the vegetables : finely chop the onion, leek, carrot, and celery; mince or press the garlic.
  2. Heat the oil in a pot over medium heat. Add the onion and leek, then sauté with occasional stirring 4-5 min until they become translucent. Add the carrot, garlic, celery, savory, and bay leaves. Cook 5 min with occasional stirring. Add the peas, broth, water, salt, and pepper. Bring to a boil then reduce the heat and simmer, uncovered, until the peas become very soft, about 60 min or longer.
  3. Add more water if the soup is too thick or cook it longer to evaporate the extra liquid if the soup is too thin. Ladle the soup into bowls and serve.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 Serving (350g)

Amount

% Daily Value

Calories

240

Fat

4 g

6 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

40 g

13 %

Fibre

5 g

22 %

Sugars

8 g

Protein

13 g

Vitamin A

27 %

Vitamin C

12 %

Calcium

6 %

Iron

22 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Calories, Fat, Saturated Fat, Sodium
Source of  :
Calcium, Pantothenic Acid, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
Good source of  :
Fibre, Iron, Niacin, Phosphorus, Zinc
Excellent source of  :
Copper, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin K

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1 ½
Meat and Alternatives 1 ½
Fats ½

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Members' Reviews

17 Reviews (16 with rating only ) 100% would make this recipe again
strivingveg
march 17, 2009 | I would make this recipe again

Excellent. Easy to make. Should dilute to make more soup: we made eight portions and it looked like four when we were done.

Useful 1

Top Reviews

View All Reviews
strivingveg
march 17, 2009 | I would make this recipe again

Excellent. Easy to make. Should dilute to make more soup: we made eight portions and it looked like four when we were done.

Useful 1