Recipe: Split pea soup - Mayo Clinic
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This hearty soup pairs well with crusty whole-grain bread or a fresh-vegetable medley. Number of servings
Serves 4 High Fiber Ingredients
Chive cream
3 tablespoons coarsely chopped fresh chives, plus long cuts for garnish 3 tablespoons fat-free plain yogurt 1 tablespoon low-fat buttermilk 1/4 teaspoon sugar Pinch of salt Soup
2 tablespoons olive oil 1 yellow onion, chopped 1 large carrot, peeled and chopped 2 cloves garlic, minced 1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained 3 cups water 3 cups low sodium vegetable stock or broth 1/4 teaspoon freshly ground black pepper 1/2 cup chopped lean ham 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. 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, 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
Serving size About 2 1 2 cups
Total fat 9 gCalories 377Protein 22 gCholesterol 8 mgTotal carbohydrate 52 gDietary fiber 19 gMonounsaturated fat 5 gSaturated fat 1 gTrans fat TraceSodium 410 mgTotal sugars 11 gAdded sugars 0 g Mayo Clinic Healthy Weight Pyramid Servings
Protein and dairy 3 Vegetables 2 DASH Eating Plan Servings
Nuts, seeds and dry beans 3 Meats, poultry and fish 1 Vegetables 2 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus Diabetes Meal Plan Choices
Meat and meat substitutes 2 Nonstarchy vegetables 2 Fats 1 Starches 3 This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award. ShareTweet July 23, 2016 Advertisement
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