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This split pea soup is a great recipe to make on a cold day!



  • 2 tablespoons olive oilSplit pea soup in a bowl with bread on the side.
  • 1 small onion, chopped
  • 2 medium carrots, chopped
  • 2 stalks celery, chopped
  • 2 garlic cloves, minced
  • 1 pound (2 cups) dried split peas
  • 1/2 teaspoon white pepper
  • 8 cups fat-free, low sodium chicken broth
  • 1 bay leaf
  • 1/4 cup plus 2 tablespoons fat-free sour cream, optional
  • Smoky paprika, optional


  1. Pick through the peas, discarding any broken, discolored or shriveled peas and any foreign matter. Rinse well.

  2. In large pot or Dutch oven, heat olive oil. Add onion, carrots, celery and garlic. Sauté until onion is translucent.

  3. Add split peas and white pepper, stir 1 minute.

  4. Add chicken broth and bay leaf. Bring soup to a boil then reduce heat and simmer 30 to 45 minutes, until peas are cooked through but not falling apart.

  5. Remove bay leaf. Mash soup, if desired, using a potato masher, hand blender or

    regular blender to desired consistency.

  6. Serve with a dollop (1 tablespoon) of sour cream and a pinch of smoky paprika if

Serves 6.


Nutrition facts (without sour cream)  
Servings Per Recipe: 6  
Amounts Per Serving  
Calories: 337  
  % Daily Value
Total Fat: 5 g 8%
Saturated Fat: 1 g 4%
Cholesterol: 0 mg 0%
Sodium: 797 mg 33%
Carbohydrate: 52 g 17%
Dietary Fiber: 21 g 82%
Protein: 23 g 46%
Vitamin A  123%
Vitamin C 10%
Folacin 55%
Calcium 6%
Iron 23%
Potassium 26%

*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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