Recipe: Split pea soup

Dietitian's tip: When you want a quick, hearty meal, this soup, made with yellow split peas, pairs well with crusty whole-grain bread or a fresh-vegetable medley.

 

Ingredients

Directions

To make the chive cream, in a small blender or food processor, combine the chopped chives, yogurt, buttermilk, sugar and salt. Process until well blended. Cover and refrigerate until needed.

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Stir in 1/4 teaspoon of the salt. Add the carrot and saute until the carrot is softened, about 5 minutes. Add the garlic and saute for 1 minute. Stir in the split peas, water, stock, the remaining 1/4 teaspoon salt and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes.

In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.

Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cream and garnish with a sprinkle of chopped ham and a few long cuts of fresh chives. Serve immediately.

Nutritional Analysis

(per serving)

Calories	393	Monounsaturated fat	6 g
Protein	23 g	Cholesterol	7 mg
Carbohydrate	56 g	Sodium	695 mg
Total fat	11 g	Fiber	12 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	2
Protein and dairy	3

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	3
Nonstarchy vegetables	2
Meat and meat substitutes	2
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	2
Meats, poultry and fish	1
Nuts, seeds and dry beans	3
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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