The evenings are getting cool in southern California, and for this Baby Boomer, it’s time to think about hearty, healthy soups. One of my favorites, and an easy heart-friendly recipe, is split pea soup. The yummy version below is completely vegan, ready in two hours.
Split peas are nutrition powerhouses! They help stabilize blood sugar levels and support heart health. And you can store them for several months in an airtight container in a cool, dry, dark environment. A 1/2 cup serving of dried peas contains:
- 166 calories
- 8 grams of protein (as much as an ounce of meat or 1 egg)
- <1 gram of fat
- 8 grams of dietary fiber
In addition, they are a good source of the following nutrients:
molybdenum, copper, manganese, folate, vitamin B1, and phosphorus
Easy Veggie Split Pea Soup
(4 generous servings)
split peas, dried, 2 cups
vegetable broth, 6 cups
olive oil, 2 Tb.
carrots, 2 large, diced
celery, 2 stalks, diced
brown onion, 1 small, diced
vegan/vegetarian “bacon” bits, 1 Tb.
red pepper flakes, 1 tsp. (start with a small amount)
salt and pepper to taste
- Place peas in a colander and rinse. Make sure you don’t have any foreign objects (small rocks).
- Put peas in a large pot with the vegetable broth.
- Bring to a boil, reduce heat to a simmer and cover.
- Set timer for 1 hour, stirring occasionally.
- Heat olive oil in a large pan.
- Dice vegetables and add to pan; saute until soft.
- Add veggies to peas along with seasonings; cover and continue to cook.
- Stir the soup every 10 – 15 minutes, as it may start to stick on the bottom.
- The peas should start to break up as the soup continues cooking. Cook longer if needed.
- You may need to add more liquid, as the soup will get very thick.
- Blend with an immersion blender.
- Serve in large soup bowls and enjoy!
For more ideas about healthy eating recipes, give me a call!
We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
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Lisa Teresi Harris is a Registered Dietitian, Certified Personal Trainer, and author of the book Building Your Enduring Fitness. A certified Geri-Fit Instructor, she helps Boomers and seniors to regain and keep muscle strength, mobility, and energy.
Contact Lisa to inquire about a customized, in-home fitness program for you or a loved one.