Split Pea Soup

Split Pea Soup is a classic and comforting dish that has been enjoyed for generations. This recipe stays true to the traditional flavors of split pea soup but includes a few additional ingredients to enhance its taste and nutritional profile. With the earthy flavors of split peas, the sweetness of carrots and parsnip, and the aromatic herbs, this soup is hearty, wholesome, and perfect for colder days.

INGREDIENTS:

• ¾ cup (98 g) sliced carrots
• ½ cup (50 g) sliced celery
• 1 cup (160 g) chopped onion
• 1 parsnip, diced
• 1 pound (455 g) split peas, washed with stones removed
• 2 tablespoons (28 ml) olive oil
• 1 teaspoon thyme
• 4 cups (950 ml) low-sodium vegetable broth
• 4 cups (950 ml) water
• ½ teaspoon pepper
• 2 teaspoons chopped fresh parsley

PREPARATION:

1. In a slow cooker, combine all the ingredients: sliced carrots, sliced celery, chopped onion, diced parsnip, washed split peas, olive oil, thyme, low-sodium vegetable broth, water, pepper, and chopped fresh parsley.
2. Cover the slow cooker and cook on high for 7 hours.
3. Once the soup is cooked, you can adjust the consistency to your liking. If you prefer a chunkier soup, leave it as is. If you prefer a smoother texture, you can use an immersion blender or a countertop blender to blend a portion of the soup until it reaches your desired consistency.
4. Taste the soup and adjust the seasoning if needed by adding salt and pepper to taste.
5. Serve the split pea soup hot, garnished with additional chopped parsley if desired.

YIELD: 6 servings

NUTRITIONAL INFORMATION PER SERVING:

• 434 g water
• 193 calories (27% from fat, 21% from protein, 52% from carbs)
• 10 g protein
• 6 g total fat
• 1 g saturated fat
• 4 g monounsaturated fat
• 1 g polyunsaturated fat
• 26 g carbs
• 8 g fiber
• 6 g sugar
• 158 mg phosphorus
• 93 mg calcium
• 2 mg iron
• 184 mg sodium
• 629 mg potassium
• 2790 IU vitamin A
• 2 mg ATE vitamin E
• 8 mg vitamin C
• 0 mg cholesterol

In conclusion, Split Pea Soup is a comforting and nutritious dish that captures the essence of traditional split pea soup while incorporating a few additional ingredients for added flavor and texture. This recipe combines the richness of split peas with the sweetness of carrots and parsnips, creating a hearty and satisfying soup that is perfect for cold weather or whenever you’re craving a comforting bowl of goodness.

The process of making Split Pea Soup is straightforward and convenient. By using a slow cooker, you can effortlessly simmer the ingredients together, allowing the flavors to meld and the split peas to soften to a creamy consistency. The inclusion of olive oil, thyme, and fresh parsley adds depth and aroma to the soup, enhancing its overall taste.

Split peas are a nutritional powerhouse, rich in fiber, protein, and essential vitamins and minerals. They provide a good source of plant-based protein and dietary fiber, which aids in digestion and helps promote feelings of fullness. Additionally, split peas are low in fat and contain beneficial nutrients such as phosphorus, calcium, and iron.

This recipe also incorporates a variety of vegetables, including carrots, celery, and onions, which not only contribute to the soup’s vibrant flavors but also add an array of vitamins and minerals. Carrots, in particular, are an excellent source of vitamin A and provide a natural sweetness to the soup.

With its well-balanced macronutrient profile and fiber-rich ingredients, Split Pea Soup can be enjoyed as a satisfying main course or served alongside a salad or crusty bread for a complete meal. It can also be refrigerated and reheated, allowing the flavors to develop further over time.

Whether you’re seeking a traditional split pea soup or a comforting and nourishing dish to warm you up, this recipe is a fantastic choice. Its simplicity, heartiness, and nutritious qualities make it a go-to option for those looking to incorporate more plant-based meals into their diet or simply enjoy a delicious bowl of soup that brings warmth and comfort.