Classic Split Pea Soup
Makes 9 cups (2.25 L)
Served with a wholesome bread and salad, this protein-rich soup satisfies the heartiest appetites. A 2-cup (500 mL) portion provides 24 grams of protein, along with iron, other minerals, and folate. Freeze leftovers in individual portions for quick lunches and suppers.
1 tablespoon (15 mL) coconut or olive oil
1/2 onion, diced
1 cup (250 mL) diced carrots
1 cup (250 mL) diced celery
2 cloves garlic, minced
8 cups (2 L) water
2 cups (500 mL) dried green split peas, picked over and rinsed
3 bay leaves
5 whole cloves
1/2 teaspoon (2 mL) salt or to taste
Pinch of black pepper
1 tablespoon (15 mL) chopped fresh parsley
Put the oil in a pot over medium heat; add the onion and cook for 3 to 5 minutes or until translucent. Add the carrots, celery, and garlic and cook for 3 minutes. Add the water, split peas, bay leaves, and cloves; bring to a boil, reduce heat, cover, and simmer for 1 hour or until the peas are soft. Add more water if soup gets too thick. Add the salt and pepper. Garnish each serving with parsley.
Per cup (250 mL): calories: 189, protein: 12 g, fat: 2 g, carbohydrate: 32 g (5 g from sugar), dietary fibre: 13 g, calcium: 56 mg, iron: 2.5 mg, magnesium: 63 mg, phosphorus: 183 mg, potassium: 575 mg, sodium: 146 mg, zinc: 1.5 mg, thiamin: 0.4 mg, riboflavin: 0.1 mg, niacin: 4 mg, vitamin B6: 0.2 mg, folate: 136 mcg, pantothenic acid: 1 mg, vitamin B12: 0 mcg, vitamin A: 169 mcg, vitamin C: 5 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.4 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 24%, fat 11%, carbohydrate 65%
