Split Pea Soup with Rosemary

Photo: Oxmoor House

Yield: 6 servings (serving size: 1 cup soup and 2 teaspoons sour cream)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 233
  • Calories from fat: 14%
  • Fat: 3.5g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 0.5g
  • Protein: 13.7g
  • Carbohydrate: 38.7g
  • Fiber: 4.8g
  • Cholesterol: 4mg
  • Iron: 2.9mg
  • Sodium: 559mg
  • Calcium: 65mg

Ingredients

  • 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
  • 2 cups Vegetable Stock or 1 (14 1/2-ounce) can vegetable broth
  • 1 teaspoon salt
  • 1/4 cup chopped fresh parsley
  • 1/4 cup low-fat sour cream

Preparation

  1. 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.
  2. 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.
  3. 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.
  4. Note: If you use canned broth instead of Vegetable Stock, omit the added salt.
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