Split Pea Soup with Rosemary


1½ cups green split peas
2 tsp olive oil, divided
2 cups chopped onion
1 cup diced carrot
1 whole bay leaf
1 Tbs minced garlic cloves, divided (about 3 cloves)
1 Tbs minced fresh rosemary, divided
1 tsp paprika
¼ tsp black pepper
1 Tbs tomato paste
1 Tbs low-sodium soy sauce
4 cups water
One 14.5oz. can vegetable broth
¼ cup chopped fresh parsley
¼ cup low fat sour cream

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, and vegetable broth 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.

Servings: 6
Serving Size: 1 cup soup & 2 tsp. sour cream

Nutritional Information
Per Serving

Calories 145
Calories from Fat 36
Total Fat 4g
Saturated Fat 1.25g
Cholesterol 4.25mg
Sodium 643g
Potassium 437mg
Carbohydrates 23g
Dietary Fiber 4.75g
Sugar 5.75g
Net Carbs 18.25g
Protein 5.3g


Cooking Tips
*Add cubed ham if desired.

Recipe Source: Adapted from Cooking Light

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“We had this one on a snowy, snowy day for lunch, and it hit the spot. Very good.”
-Carson City, NV

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