Creamy Split Pea Soup

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* Exported from MasterCook *

 

Creamy Split Pea Soup

 

Recipe By : Everyday Cooking with Dr. Dean Ornish, page 86

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Vegetables Ornish: Everyday Cooking

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup finely diced yellow onion

1 cup finely diced celery

2 garlic cloves -- minced

8 1/4 cups Vegetable Broth

(see separate recipe or store-bought)

2 cups dried green split peas

1 cup diced carrots

2 teaspoons minced fresh thyme

OR 1 teaspoon dried thyme

1/4 cup minced parsley

Salt and pepper

 

SERVES 4

 

You'll want to make this hearty, homey soup often, especially on the rainy

days that spring so often brings. For variety, make it with yellow split

peas or even lentils. Leftovers? Add cooked pasta or rice the next day and

a pinch of curry powder; reheat, then top each portion with a drizzle of

nonfat yogurt. Note that the soup tends to separate as it stands; just

whisk it and it will become thick and smooth again.

 

In a large saucepan, combine onion, celery, garlic, and 1/4 cup vegetable

broth. Bring to a simmer, covered, over moderate heat and simmer until

vegetables are softened, about 5 minutes. Add split peas and remaining 8

cups broth. Bring to a boil, cover, adjust heat to maintain a simmer and

cook until peas begin to soften, about 30 minutes. Add carrots and

thyme. Cover and simmer until carrots are tender and peas are very soft,

about 20 minutes. Remove from heat and stir in parsley. Season to taste

with salt and pepper.

 

TIP: Leftover split pea soup, which tends to thicken as it stands, can

also be pureed or mashed to make a spread for toast or warm bread. Bean

purees also make flavorful, low-fat spreads for bread. Use canned beans,

cooked dried beans, or frozen lima beans. Blend in a food processor or

blender with some of their cooking liquid until smooth. Season with salt,

pepper, minced garlic, and herbs. Spread on fat-free crackers, matzo, pita

crisps, or toasted baguette rounds and top with a dot of nonfat sour cream

or salsa, if desired. Cannellini beans, chickpeas, black beans, lentils,

split peas, and lima beans are good choices.

 

Serving Size: 2 cups. Calories: 376, Fat: 5.5 g, Cholesterol: 0 mg,

Carbohydrate: 69.0 g, Protein: 26.0 g, Sodium: 95.3 mg (with no salt added)

 

 

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