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Preparation time: 5 minutes |
4 servings |
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Cooking time: 45 minutes 2 hours |
310 calories per serving, 3% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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This makes your RealAge 7.3 days younger. |
Onion, carrot, split peas (flavonoids, potassium, calcium, folic acid) |
ingredients
1 medium onion
1 large carrot
2 cups green or yellow split peas
6½ cups water
1 tablespoon chile-garlic paste or purée
Sea salt and freshly ground black pepper to taste
preparation
Finely chop onion and carrot. Combine all ingredients and simmer covered on low heat for 1 hour, or until peas are tender and soup thickens.
substitutions: Yellow curry paste may substitute for the chile-garlic paste or purée.
tips: Simple is sometimes better—if the vegetables are of the highest quality, you’ll taste it in this recipe. To add richness (and protein), use chicken stock instead of water, and top with crumbled feta and/or toasted pistachios.
nutritional analysis
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Total fat (g) 1.0 |
Sodium (mg) 20 |
Vitamin A (RE) 516 |
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Fat calories (kc) 9 |
Calcium (mg) 49 |
Beta-carotene (RE) 3083 |
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Cholesterol (mg) 0 |
Magnesium (mg) 26 |
Vitamin C (mg) 47 |
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Saturated fat (g) 0 |
Zinc (mg) 0.4 |
Vitamin E (mg) 0.3 |
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Polyunsaturated fat (g) 0.1 |
Selenium (mcg) 2 |
Thiamin B1 (mg) 0.1 |
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Monounsaturated fat (g) 0 |
Potassium (mg) 248 |
Riboflavin B2 (mg) 0.1 |
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Fiber (g) 2.9 |
Flavonoids (mg) 1.7 |
Niacin B3 (mg) 0.6 |
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Carbohydrates (g) 9.7 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.2 |
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Sugar (g) 3.4 |
Fish (oz) 0 |
Folic acid (mcg) 38 |
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Protein (g) 2.5 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0 |