Lickety-Split Pea Soup
Serves 4
This soup is surprisingly sweet and satisfying. Instead of dill, you can use chopped mint, parsley, or other herbs. For meat lovers, add diced ham as a topping. Peas are a very good source of dietary fiber. Potatoes are high in vitamins A, B, C, and potassium. One ounce of reduced fat cheddar cheese adds only 48 calories and 2 grams of fat.
1 tablespoon olive oil
1 medium onion, chopped
1 clove garlic, minced
2 carrots, diced
2 stalks celery, chopped
1 teaspoon rosemary
3 cups low-sodium vegetable or chicken broth
1 tablespoon Worcestershire sauce
2 10 ounce packages frozen (no salt added) peas
3 medium red potatoes, cut into chunks
Optional garnish: dollop of nonfat yogurt or sour cream with a sprinkle of dill weed
1. In a large pot, heat olive oil. Sauté onion, garlic, carrots, celery, and rosemary until tender.
2. Add broth, Worcestershire, peas, and potatoes. Bring soup to a boil, reduce heat and simmer 15 minutes or until potatoes are soft.
3. Puree the soup in a blender.
4. Reheat and serve.
Per serving: 306 calories, 15 gm protein, 52 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 9 gm fiber, 313 mg sodium
