This hearty rustic soup is incredibly simple to make and filled to the brim with nutrients. Low fat, vegetarian and so delicious!
- 1 cup yellow split peas
- 1 shallot, finely chopped
- 2 cloves of garlic, minced
- 2 medium carrots, finely chopped
- 2 tbsp raisins
- 4 cups low sodium vegetable broth (or chicken broth)
- 1-2 tbsp fresh thyme
- 1 tsp turmeric
- ½ tsp coriander
- 1 tbsp olive oil
- Sea salt and fresh ground black pepper to taste
- 2 slices cooked turkey bacon, crumbled (for non-vegetarians)
- Homemade breadcrumbs (recipe in notes)
- In a medium soup pot or large saute pan, heat olive oil over medium heat. Add shallot and carrots, and cook about ~8-10 minutes, or until tender. Add garlic during final minute. Add split peas and broth. Bring to a boil, cover and reduce heat to low. Simmer until split peas are tender and cooked, ~35-40 minutes.
- Add thyme, raisins, spices, salt and pepper. Cook on low, uncovered, for 10-15 minutes, stirring often.
- Ladle into bowls and serve!
To make breadcrumbs, preheat oven to 425 degrees F. Cut 2-3 slices of crusty, multigrain (or gluten-free if necessary) bread or 1 English muffin into small pieces. Add to a bowl and toss with a drizzle of olive oil and pinch of Italian seasoning, garlic powder, sea salt and black pepper. Spread out evenly on a baking sheet and bake for ~15 minutes, tossing every 5 minutes to prevent burning.
Serving size: 1 cup (1/4 of recipe), excluding toppings Calories: 190 Fat: 3.5 gm Saturated fat: 0 gm Carbohydrates: 38.5 gm Sugar: 8 gm Sodium: 592 mg Fiber: 13 gm Protein: 12 gm
Jamie Vespa, MS, RD, LD/N, is a former TGH dietitian who is now assistant nutrition editor at Cooking Light magazine. You can find more of her recipes on TGH Health News and more recipes on her blog, Dishing Out Health.