Split pea soup can be an entire meal if you’d like. It’s such a hearty and filling soup that all you’ll need is a green salad to accompany it. But it’s also a great way to start off a meal. Having a soup like this is a great tool for weight management, since it’s so nutritious and satisfying.
1. Combine the barley and the 2 cups of water in a large saucepan and bring to a boil. Reduce the heat and simmer, covered, for 25 minutes or until the barley is just tender. Drain any excess liquid. Set aside.
2. Lightly coat a large, nonstick pot with cooking spray, add the oil and set over medium heat. Add the onion and sauté for 5 minutes or until just softened. Add the carrots and garlic, and cook for another 5 minutes or until the carrots are slightly softened.
3. Stir in the 4 cups of stock and the potato, split peas, salt and pepper. Bring to a boil, then reduce the heat to low and simmer, covered, for 35 minutes or until the split peas are tender.
4. Purée 2 cups of the soup in a blender or food processor. Return the puréed soup to the sauce¬pan and stir in the barley. Heat through and serve.
1/4 cup pearl barley
2 cups water (or vegetable or chicken stock)
2 tsp vegetable oil
1 cup chopped onion
2/3 cup chopped carrots
2 tsp finely chopped garlic
4 cups vegetable (or chicken) stock
1 cup peeled and chopped potato
3/4 cup green split peas
1/4 tsp salt
1/4 tsp pepper
Nutritional Analysis per Serving
Protein 11 g
Fat 3 g
Saturated Fat 0.5 g
Carbohydrates 24 g
Cholesterol 0 mg
Sodium 487 mg
Fiber 7.6 g
Prep Time: 15 minutes
Cook Time: 40 minutes
Make Ahead: Prepare up to a day ahead, but add the barley just before serving. Reheat gently
Nutrition Watch:Split peas are packed with insoluble fiber, which promotes digestive health and prevents constipation.