When the weather starts to turn cold, or when it’s already cold and you’d like something to warm up the body, soup is an awesome option. And one of my favorites is split pea soup. I’m not the biggest fan of pork, so I make my split pea soup without. There are many delicious versions available with ham bones, or chopped ham, just not this one. But you can always add ham to this if you’d prefer.
Split peas give you a multitude of benefits. These include:
Fiber: 19g of fiber=cholesterol lowering benefits, better GI system and unfortunately for your spouse, gas
Protein: Split peas provide an awesome amount of protein- 22g per 1/2 cup split peas
B-vitamins: 45% RDI in 1/2 cup split peas
Molybednum: 30% of the RDI in 1/2 cup split peas
Copper: 40% RDI in 1/2 cup split peas
Also, they are available all year round, they are inexpensive and they help to stabilize blood sugar. Because of their high fiber content, they keep blood sugar regulated, even though they are high in carbohydrates. In addition to the split peas, this soup is chock full of veggies as well as the African grain millet. Millet is low in phytic acid (can block the absorption of some minerals) high in fiber, iron, calcium and B-vitamins.
When you don’t have time to cook a soup for 2-3 hours, throw it in a crockpot. This split pea soup cooks in 8-10 hours on low, or could be done in 4-6 hours on high. Serve with whole wheat bread if you need to up your carbohydrates.
Split Pea Soup:
- 3 cloves garlic, chopped
- 1.5 cups onion, chopped
- 1.5 cups celery, chopped
- 1.5 cups carrots, chopped
- 1.5 cups sweet potato, chopped
- 2.5 cups/1lb dried split peas
- 1/2 cup millet
- 8 cups lower sodium vegetable broth
- 1 cup water
- 2 bay leaves
- 1 tsp ground thyme
- 1 tsp crushed rosemary
- 1 tbsp dried parsley
- 1/2 tsp black pepper
- salt to taste
- Chop all veggies.
- Throw the veggies into the crockpot. Add the peas, millet, broth, water and spices. Cook on low for 8-10 hours or high for 4-6 hours.
Nutrition: 12 cups, each serving 2 cups
- 83g carbohydrate
- 29g protein
- 5g fat
- 25g fiber
- 310mg sodium