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Split Pea Soup (CNPP)

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Split Pea Soup (CNPP)
En Español

Fivestar Rating
(106 votes)
Recipe Total Cost
  • Makes: 5 Servings
  • Cook Time: 150 minutes

A hearty soup of split peas, flavored with onion, carrots, celery, and thyme. This one-pot meal is sure to feed a hungry family.

Ingredients

  • 2 teaspoons vegetable oil
  • 1 Spanish onion (peeled and chopped)
  • 3 carrots (scrubbed and chopped)
  • 2 celery stalks (chopped)
  • 1 teaspoon dried thyme
  • 2 1/4 cups split peas (rinsed and picked over)
  • 4 cups low-sodium chicken or vegetable broth
  • 6 cups water
  • 1/8 cup lemon juice

Directions

1.  Put soup pot on the stove on medium heat.  Add oil when the pot is hot.

2.  Add onion, carrots, celery and thyme and cook 10- 15 minutes, until tender.

3.  Add split peas, stock and 4 cups water.  Raise the heat to high and bring to a boil.

4.  Lower the heat to low and cook about 2 hours, partially covered, until the peas have fallen apart.  Check the soup during cooking.  If more water is needed, add up to 2 cups.  Skim off any foam that forms.

5.  Serve right away or cover and refrigerate up to three days. Stir in the lemon juice just before serving. 

Notes

If you serve this soup on the following day, you may need to add more water, as it will thicken overnight.

Source: USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 2 cups
Nutrients Amount
Total Calories 329
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 124 mg
Carbohydrates 54 g
Dietary Fiber 20 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 23 g
Vitamin D 0 mcg
Calcium 82 mg
Iron 4 mg
Potassium 1143 mg
N/A - data is not available
Nutrients Amount
Total Calories 329
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 54 g
Dietary Fiber 20 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 23 g
Minerals
Calcium 82 mg
Potassium 1143 mg
Sodium 124 mg
Copper 578 mcg
Iron 4 mg
Magnesium 94 mg
Phosphorus 294 mg
Selenium 2 mcg
Zinc 3 mg
Vitamins
Vitamin A 310 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.2 mcg
Vitamin C 8 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 28 mcg
Folate 155 mcg DFE
Thiamin 0.5 mg
Riboflavin 0.2 mg
Niacin 5 mg
Choline 83 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
Protein Foods
4 1/2 ounces