Split Pea Soup - 26.9g Carbs, 7.9g Fiber, 3.4g Sugar
From: www.forksoverknives.com - By Heather McDougall
This is my family's favorite pea soup. My mom has been making this version for over 25 years. This tastes even better the next day and is great over baked potatoes or brown rice.
Serves 8-10
Cook Time: 30 min
1 cup green split peas
1/2 cup dried baby lima beans
1/4 cup barley
8 cups low-sodium vegetable broth
2 bay leaves
1 tsp celery seed
1 onion, chopped
2 carrots, chopped
2 potatoes, chopped
2 celery stalks, chopped
2 Tbsp parsley flakes
1 tsp basil
1 tsp paprika
1/8 tsp white pepper
Freshly ground black pepper, to taste
Place split peas, lima beans, barley and stock in a large pot, bring to a boil, reduce heat and add bay leaves and celery seed. Cover and cook over low heat for 1 hour. Add remaining ingredients and cook for 1 additional hour.
If you want to make this without the lima beans, increase the split peas to 2 cups and reduce the initial cooking time to 1/2 hour. This recipe freezes and reheats well. For a delicious smoky flavor, try adding a couple drops of liquid smoke to the soup about 15 minutes before the end of the cooking time.
Nutrition From: www.caloriecount.about.com
Servings: 10
Serving Size: 295 g
Nutrition per Serving: 146 Calories, 5 Calories from Fat, 0.6g Total Fat, 0g Trans Fat, 0mg Cholesterol, 75mg Sodium, 500mg Potassium, 26.9g Total Carbs, 7.9g Dietary Fiber, 3.4g Sugars, 8.5g Protein
Vitamin A 46% - Vitamin C 24% - Calcium 3% - Iron 11%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
Low in sodium
Very high in dietary fiber
High in manganese
High in thiamin
Very high in vitamin A
Very high in vitamin B6
High in vitamin C
Posted by: chefgloria1030@yahoo.com
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