Dill Split Pea Soup
|Dried split peas||2 Cup (32 tbs)|
|Water||8 Cup (128 tbs)|
|Chicken stock||2 Tablespoon|
|Onion||1 Small, minced|
|Carrot||1 Medium, diced|
|Celery stalks||2 , chopped|
|Minced dill||2 Tablespoon (Fresh)|
|Tamari/Soy sauce||1 Tablespoon|
|Low fat yogurt||1⁄4 Cup (4 tbs) (For Garnish)|
|Dill sprigs||8 (For Garnish)|
Bring the split peas and water to a boil in a large saucepan.
Reduce heat, partially cover, and simmer for 30 minutes.
While the peas cook, place the stock in a large skillet and set over low to medium heat.
Add the onions, carrots, celery, and dill.
Cook slowly, stirring occasionally, until the vegetables are golden brown.
Add more stock if necessary to prevent scorching.
Drain the split peas but save the cooking liquid.
Stir the split peas into the vegetables in the skillet so that they can absorb the flavor.
Cook for about 3 to 4 minutes over low heat.
Return to soup pot.
Add the split pea cooking liquid and the tamari.
Continue to cook the soup for an additional 30 minutes.
Puree the soup in batches in a blender on low speed.
Reheat, if necessary, before serving.
Serving size: Complete recipe
Calories 724 Calories from Fat 44
% Daily Value*
Total Fat 5 g7.7%
Saturated Fat 0.8 g4%
Trans Fat 0 g
Cholesterol 4.3 mg1.4%
Sodium 1076.3 mg44.8%
Total Carbohydrates 141 g47.2%
Dietary Fiber 17.4 g69.6%
Sugars 25.5 g
Protein 46 g91.7%
Vitamin A 282.6% Vitamin C 91.3%
Calcium 28.3% Iron 22.8%
*Based on a 2000 Calorie diet