no-tofu: fennel split pea soup

[Guest guest]

here's a lowfat higer fiber soup from this week's theme book. Christine, make

sure you search old messages for beans, lentils, rice -- lots of ideas there:

Read or search old messages:

<Veg-Recipes/messages>

 

 

 

* Exported from MasterCook *

 

Fennel Split Pea Soup

 

Recipe By :Sharon Sassaman Claessens

Serving Size : 8 Preparation Time :0:00

Categories : Chowders & Soups New Import

 

Amount Measure Ingredient -- Preparation Method

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

2 tablespoons olive oil

2 cups chopped fennel bulb

1 1/2 cups diced carrots

1 1/2 cups chopped onions

3 garlic cloves -- minced

1/2 teaspoon ground coriander

1/8 teaspoon ground cloves

1/2 bay leaf

8 cups defatted low-sodium vegetable broth

4 cups water

1 pound dried green split peas

2 potatoes -- peeled and diced

1/2 teaspoon salt

1/8 teaspoon freshly ground black pepper

 

Heat the oil in a large, nonstick Dutch oven over medium-high heat. Add the

fennel, carrots and onions and cook, stirring frequently, until vegetables begin

to brown, about 8 to 10 minutes. Add garlic, coriander, cloves and bay leaf and

stir until combined.

 

Add broth, water, split peas, potatoes, salt and pepper and bring to a boil.

Reduce heat, cover and simmer 1 hour, stirring occasionally, or until split peas

are tender. Remove bay leaf. Puree the soup in a food processor or blender.

Reheat if needed.

 

Makes 8 servings.

 

TIP:

Like any legume, split peas are an excellent source of protein. And unlike some,

split peas are relatively quick-cooking and need no presoaking. Eat soup with

whole-grain bread or over brown rice if you want to boost the protein even more.

 

Source:

" No-Tofu Vegetarian Cookbook (1997 Claessens) "

S(Archive):

" MC (kitpath) on 04-30-2003 "

Copyright:

" 1997 ISBN: 155788269X "

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

 

Per Serving (excluding unknown items): 298 Calories; 5g Fat (15.3% calories from

fat); 16g Protein; 50g Carbohydrate; 17g Dietary Fiber; 0mg Cholesterol; 1168mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 Fat.

 

NOTES : The mild anise flavor of fennel offers a graceful note to a hearty soup.

 

Nutr. Assoc. : 0 26546 0 0 0 0 0 0 0 0 5096 0 0 0