Open Arms of Minnesota

Weekly Recipe #319: Hearty Split Pea Soup

Photo credit: Akash Nambiar/Flickr

By Caitlyn Talbert, Dietetic Intern [Sodexo]

It’s cold out there! For this chilly Minnesota week, I’d like to share with you what I keep simmering on my stove on days when the windchill begs you to stay inside and reach for some cupboard staples.

This recipe is simple, customizable, affordable and absolutely delicious. Double it to send some love to lucky family members or neighbors, or portion out and reserve some for a snowy day in February – it freezes and reheats like a dream.

Hearty Split Pea Soup

Adapted from foodnetwork.com

(Serves 5)

Ingredients:

  • 1 cup chopped yellow onions
  • 3 cloves minced garlic
  • 2 tbsp. olive oil
  • 1 tsp.–1.5 tsp. kosher salt
  • 2 tsp. ground black pepper
  • 3 tsp. dried oregano
  • 2 tsp. dried thyme
  • 2 cups carrots, diced (about 3-4 medium sized)
  • 1 lb. dried split peas, rinsed
  • 1.5 cups peeled sweet potatoes, peeled and diced (about 2 medium sized)
  • 4 cups reduced sodium chicken or vegetable stock
  • 4 cups water
  • 1 lb. ham, diced (optional)

Directions:

  1. In a large stockpot, sauté the onions and garlic with the olive oil, oregano, thyme, salt and black pepper on medium heat until the onions are soft and translucent (about 10 minutes).
  2. Add the diced carrots, sweet potatoes and split peas, chicken stock, water and ham (if using). Stir and bring up to a boil.
  3. Once boiling, reduce heat and simmer uncovered for approximately 80 min, or until desired texture is reached. Stir periodically to keep soup from burning.
  4. Serve hot with your favorite whole grain crackers or bread. Enjoy!

Nutrition Information:

Per serving (without optional ham): 470 calories; 7 g total fat (1 g saturated fat); 710 mg sodium; 79 g carbohydrate; 27 g dietary fiber; 25 g protein


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