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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