Split Pea Soup with Rosemary

Split Pea Soup with RosemaryRecipe
Photo: Oxmoor House


6 servings (serving size: 1 cup soup and 2 teaspoons sour cream)

Recipe from

Cooking Light

Nutritional Information

Calories 233
Caloriesfromfat 14 %
Fat 3.5 g
Satfat 1.1 g
Monofat 1.6 g
Polyfat 0.5 g
Protein 13.7 g
Carbohydrate 38.7 g
Fiber 4.8 g
Cholesterol 4 mg
Iron 2.9 mg
Sodium 559 mg
Calcium 65 mg


1 1/2 cups green split peas
2 teaspoons olive oil, divided
2 cups chopped onion
1 cup diced carrot
1 bay leaf
1 tablespoon minced garlic cloves, divided (about 3 cloves)
1 tablespoon minced fresh rosemary, divided
1 teaspoon paprika
1/4 teaspoon black pepper
1 tablespoon tomato paste
1 tablespoon low-sodium soy sauce
4 cups water
1 teaspoon salt
1/4 cup chopped fresh parsley
1/4 cup low-fat sour cream


Sort and wash peas; cover with water to 2 inches above peas, and set aside. Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add onion, carrot, and bay leaf; sauté 5 minutes, stirring frequently. Add 2 teaspoons garlic, 1 teaspoon rosemary, paprika, and pepper; cook 3 minutes. Add tomato paste and soy sauce; cook until liquid evaporates, scraping pan to loosen browned bits.

Drain peas. Add peas, 4 cups water, Vegetable Stock, and salt to onion mixture; bring to a boil. Cover, reduce heat to medium-low, and simmer 1 hour, stirring often. Discard bay leaf. Place half of soup in blender or food processor; process until smooth. Pour pureéd soup into a bowl. Repeat procedure with remaining soup.

Combine 1 teaspoon oil, 1 teaspoon garlic, 2 teaspoons rosemary, and parsley. Stir parsley mixture into soup. Spoon soup into bowls; top each with sour cream.

Note: If you use canned broth instead of Vegetable Stock, omit the added salt.