Split Pea Soup

SERVES 4 • PREP TIME: 10 MINUTES • COOK TIME: 40 MINUTES

LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN

ONE-POT

Traditional split pea soup is salty and high in fat from the added ham and bones. This split pea soup gets its creamy, savory texture from the potato and zucchini. It is also cooked down to represent the appropriate mouthfeel of a comforting bowl of savory split pea soup. Split peas are high in phytosterols, soluble fiber, and isoflavones that all help decrease LDL cholesterol levels. Split peas also contain tryptophan, which may help improve sleep, an important lifestyle component to a heart-healthy diet.

1 teaspoon avocado oil

1 medium onion, chopped

2 medium carrots, diced (about 1 cup)

2 cups diced zucchini

1 small red boiling potato, diced (about 1½ cups)

1 cup dried green split peas

4 cups low-sodium vegetable broth or Homemade Vegetable Broth

¼ teaspoon freshly ground black pepper

1 . In a 5-quart pot, heat the oil over medium heat and add the onion and carrots. Cook for about 5 minutes, until the onions are translucent and the carrots are slightly browned.

2 . Add the zucchini, potato, split peas, broth, and pepper. Mix well and cook on a low boil, partially covered, for about 35 minutes.

3 . Using an immersion blender, pulse 3 to 4 times for desired consistency. If you don’t have an immersion blender, let the soup cool for at least 10 minutes and carefully ladle it into a blender. Pulse 2 or 3 times, until the mixture is combined but remains chunky. Serve or store in the refrigerator for 3 to 4 days, or freeze in an airtight container for up to 4 months.

SUBSTITUTION TIP: Green and yellow split peas are just different varieties of the Pisum sativum plant and can be used interchangeably. Just take note that yellow peas have an earthier flavor, while green split peas are sweeter. You can also add ½ cup of each type of pea, which imparts a beautiful color to the soup.

Per serving: Calories: 154; Total fat: 2g; Saturated fat: <1g; Cholesterol: 0mg; Sodium: 178mg; Potassium: 589mg; Magnesium: 32mg; Carbohydrates: 29g; Sugars: 7g; Fiber: 9g; Protein: 7g; Added sugar: 0g; Vitamin K: 10mcg