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your body and
your planet
RECIPES
SPLIT PEA SOUP Simple and Delicious
By Alycia Lee M.S., CDN
This recipe is easy to make and packed with protein, fiber, vitamin A, folate and manganese.
Ingredients:
2 quarts of pure water (8 cups)
1 pound dry split peas (2 cups)
1 bay leaf
1 medium onion, chopped
1 garlic clove, minced
3 celery stalks, diced
3 carrots, diced
2 Tbsps fresh parsley, minced
Sea salt and freshly ground pepper to taste.
Instructions:
Bring the water to a boil and add the split peas, bay leaf, onion and garlic. Lower the heat to a simmer, cover and cook for one hour, stirring occasionally. After an hour add the carrots and celery and cover and simmer for another thirty minutes. Before serving, add the parsley season with sea salt and pepper and serve. Makes 9 one cup servings.
Tips:
This is a very simple soup. It can be "kicked up" by adding any of the following- a pinch of cayenne pepper for spiciness, a chopped up chipotle pepper for smoky heat, curry or garam masala seasoning for an Indian twist, a drizzle of olive oil for richness or add some of your favorite herbs such as dill or basil and make this nutritious soup your own.
Nutrition Information per one cup serving:
Calories 189, Fat 1g, Total Carbs 34g, Dietary Fiber 14g, Protein 13g
Percentage of Daily Requirement of Vitamins and Minerals
Vitamin A 73%, Manganese 39%, Folate 38%, Vitamin K 35%, Thiamin 26%, Potassium 18%, Magnesium 16%, Iron 14%, Zinc 11%, Vitamin C 8%, Calcium 5%.
By Alycia Lee M.S., CDN
This recipe is easy to make and packed with protein, fiber, vitamin A, folate and manganese.
Ingredients:2 quarts of pure water (8 cups)
1 pound dry split peas (2 cups)
1 bay leaf
1 medium onion, chopped
1 garlic clove, minced
3 celery stalks, diced
3 carrots, diced
2 Tbsps fresh parsley, minced
Sea salt and freshly ground pepper to taste.
Instructions:
Bring the water to a boil and add the split peas, bay leaf, onion and garlic. Lower the heat to a simmer, cover and cook for one hour, stirring occasionally. After an hour add the carrots and celery and cover and simmer for another thirty minutes. Before serving, add the parsley season with sea salt and pepper and serve. Makes 9 one cup servings.
Tips:
This is a very simple soup. It can be "kicked up" by adding any of the following- a pinch of cayenne pepper for spiciness, a chopped up chipotle pepper for smoky heat, curry or garam masala seasoning for an Indian twist, a drizzle of olive oil for richness or add some of your favorite herbs such as dill or basil and make this nutritious soup your own.
Nutrition Information per one cup serving:
Calories 189, Fat 1g, Total Carbs 34g, Dietary Fiber 14g, Protein 13g
Percentage of Daily Requirement of Vitamins and Minerals
Vitamin A 73%, Manganese 39%, Folate 38%, Vitamin K 35%, Thiamin 26%, Potassium 18%, Magnesium 16%, Iron 14%, Zinc 11%, Vitamin C 8%, Calcium 5%.