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Low Fat Green Split-Pea Soup
Low Fat Green Split-Pea Soup
Ingredients
1 pound green split peas, picked over and rinsed
2 carrots, cut into 1-inch pieces
1 leek, white part only , cut lengthwise in half
1 medium onion, halved lengthwise
4 large garlic cloves, peeled
1 sprig fresh thyme, or 1/2 teaspoon dried thyme
1/2 teaspoon finely chopped fresh rosemary – or 1/4 teaspoon dried rosemary
crushed
1 bay leaf
1/4 teaspoon ground cardamom
salt, to taste
ground black pepper, to taste
fresh minced dill, for garnish, optional
Method
In a soaked 4-quart clay pot or a Dutch oven, combine peas, carrots, leek, onion, garlic, thyme, rosemary, bay leaf and cardamom.
Pour in 6 cups of water.
Cover the pot and place in cold oven.
Set oven temperature to 450°F; cook until peas are soft, about 1 to 1 1/4 hours.
Check soup by stirring, the peas should be soft and mushy.
With a slotted spoon, remove the carrots, leek, onion, thyme sprig if used, and bay leaf.
Mash the soft garlic cloves into the soup.
Season to taste with salt and pepper.
Garnish with dill.
For a thinner soup, add vegetable broth.
Makes 10 servings.
Preparation time: About 18 to 20 minutes.
Cooking time: About 1 to 1 1/4 hours.
Per serving: About 176 cal, 12 g pro, 32 g car, 1 g fat, 5% cal from fat, 0 mg cholesterol, 128 mg sod, 7 g fiber.
