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Old 03-29-2011, 03:47 PM   #1  
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Default Split pea and potato soup! Sooo good and low calorie

So I'm a huge soup fan, huge! I have been craving split pea soup and I had some potatoes that I needed to use so I made soup! A nice sized bowl comes out to about 200 calories and is incredibly filling.

My recipe was similar to this except I had shallots I needed to use so I used those and I also added smoked paprika.
Thick and Hearty Split Pea Soup

2 medium onions, chopped
2 cloves garlic, minced
3 carrots, diced
3 ribs celery, chopped
2 cups dried split peas, checked carefully for debris and rinsed
6-8 cups water
2 medium potatoes, coarsely chopped
1 large bay leaf
1/2 teaspoon celery seed
1 teaspoon dried basil
1 teaspoon dried thyme
1-2 teaspoons liquid smoke
2 teaspoons salt (or to taste)
freshly ground black pepper, to taste

Lightly spray the bottom of a pressure cooker or Dutch oven with canola oil. Sauté the onions for about 5 minutes, scraping the bottom of the pan often, until they begin to caramelize. Add the garlic, carrots, and celery and cook for 2 more minutes.

Add the peas to the pot. If you're using a pressure cooker, add 6 cups of water; for regular cooking, add 8 cups water. Stir in the potatoes, bay leaf, celery seed, basil, and thyme.

For pressure cooking: Seal the cooker and bring to high pressure. Lower heat and cook at high pressure for 6 minutes. Remove from heat and allow the pressure to come down naturally. If beans are not completely cooked, cover loosely and cook (without pressure) until they reach the desired tenderness.

For regular cooking: Bring to a boil, cover, and cook over very low heat for 1 1/2 to 2 hours until peas are soft and disintegrate when stirred.

For both methods: When the beans are done, add the liquid smoke, salt, and pepper. Check the seasoning and add more herbs if necessary. Cook several minutes uncovered to thicken (or add water to thin). Serve with warm whole-grain bread.

Makes about 8 servings, and tastes even better the next day!

Per serving: 216 Calories (kcal); 1g Total Fat; (2% calories from fat); 13g Protein; 41g Carbohydrate; 0mg Cholesterol; 565mg Sodium; 15g Fiber.
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Old 03-29-2011, 04:23 PM   #2  
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Default you think you could sub lentils for the peas?
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Old 03-29-2011, 04:40 PM   #3  
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Nelie, I've made something like this -- only with the usual non-vegetarian flavoring agent of some bits of shredded ham or crumbled bacon -- and it's called Dutch Pea Soup. My understanding is that the potatoes are what makes it Dutch. The untranslated name is Erwtensoep.
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Old 03-29-2011, 04:48 PM   #4  
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midwife - I think you could but I think split peas give the soup a distinct flavor. You might need to add some other seasonings or something like diced tomatoes.
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Old 04-01-2011, 08:30 AM   #5  
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This sounds so yummy! I checked my pantry--no split peas. I do have lentils...and black eyed peas and pinto beans. It would be the perfect Lenten Friday meal.

Last edited by losermom; 04-01-2011 at 08:30 AM.
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