Split pea soup

Dietician's Tip

This hearty soup pairs well with crusty whole-grain bread or a fresh-vegetable medley.

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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 377
Total carbohydrate: 52 g
Cholesterol: 8 mg
Dietary fiber: 19 g
Monounsaturated fat: 5 g
Protein: 22 g
Saturated fat: 1 g
Serving size: About 2 1/2 cups
Sodium: 410 mg
Total fat: 9 g