Split Pea Soup with Rosemary

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

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

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.

Nutritional Information

Calories:

233 (14% from fat)

Fat:

3.5g (sat 1.1g,mono 1.6g,poly 0.5g)

Protein:

13.7g

Carbohydrate:

38.7g

Fiber:

4.8g

Cholesterol:

4mg

Iron:

2.9mg

Sodium:

559mg

Calcium:

65mg