Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve with cornbread and a salad.
Diet Types: Low Fat, Low Sodium, Vegan, Vegetarian
Ingredients:
  • 1 teaspoon olive or canola oil
  • 1 Spanish onion, chopped
  • 1 carrot, diced
  • 2 stalks celery, sliced
  • 1 1/2 cup green split peas, rinsed
  • 6 cups stock or water
  • 1 bay leaf
  • 1 teaspoon dried basil
  • salt to taste
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Heat oil in a soup pot over medium heat. Add onion and saute until it starts to turn translucent, about 2-3 minutes. Add celery and carrot and saute 2 minutes more. Add split peas, stock or water, basil and the bay leaf. Bring to boil, cover, reduce flame to low and simmer for 1 to 1 1/2 hours, stirring occasionally. Season to taste with salt or vegetable salt seasoning the last 5 minutes of cooking. Salt is not included in nutrition analysis.

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      Nutrition Facts

      Serving Size: 1
      Servings per Recipe: 4
      Amount Per Serving 
      Calories 284
      Calories from Fat 19
       % Daily Value*
      Total Fat 2g3%
        Saturated Fat 0g2%
        Mono Fat 1g 
      Sodium 46mg2%
      Total Carbs 50g17%
        Dietary Fiber 20g82%
      Protein 19g 
      Iron25%
      Calcium7%
      Vitamin B-610%
      Vitamin C7%
      Vitamin E3%
      Vitamin A52%
      Selenium3%
      Manganese55%
      Copper35%
      Zinc17%
      Pantothenic acid14%
      Niacin12%
      Riboflavin12%
      Thiamin40%
      Folate54%
      Potassium26%
      Phosphorus29%
      Magnesium24%
      * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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