Vegetarian Split Pea Soup

Vegetarian Split Pea Soup

Peas are a very good source of cholesterol-lowering fiber, provide good to excellent amounts of four important minerals, two B-vitamins, and protein.

CAL P/SERVE
301
kJ P/SERVE
1260
FAT P/SERVE
3.4g
CARBS P/SERVE
43.5g
PROTEIN P/SERVE
16.9g
SUGAR P/SERVE
7.5g
SODIUM P/SERVE
43g
FAT
%
0.7%
ENERGY RDI%
14.4%

You can use as much chilli as you want in this recipe, but don’t put too much chilli in if you want to taste the pea flavour. The great thing about this recipe is you can freeze any leftovers into individual containers for later.

This recipe is low fat, low sodium, low sugar, high protein, dairy free and suitable for vegetarians.

Ingredients

  • 1 pkt dried split peas (500g / 1.1lb)
  • 1 tbsp. olive oil
  • 2 onions, diced
  • 2 tsp. smoked paprika
  • 1 tsp. Hungarian paprika (sweet paprika)
  • ½ tsp. chilli powder
  • 1 bay leaf
  • 3 cloves garlic
  • 4 tsp. vegetable stock, low salt (we used Massel Brand)
  • 8 cups water
  • 3 large potatoes, skin on chopped into chunks
  • 3 large carrots, skin on chopped into chunks

Method

  1. Place peas in a bowl and fill with cold water. Swirl around to clean them, tip out water and redo this 3 times.
  2. Boil kettle.
  3. Heat olive oil in a large pot and sauté the onions on low heat for 5-10minutes. We then transferred to a slow cooker (crock pot) but you can just use the pot on low heat.
  4. Now add the drained peas, garlic, and bay leaf, paprika and chilli powder.  Add to a jug the vegetable stock to boiling water and pour into pot or cooker. 
  5. Simmer on low heat for 3 hours, adding a little more water if needed.
  6. Add potatoes and carrots and simmer a further hour, season with S&P.
  7. Do not blend; this is great as it is. 

Nutrition Table

Servings: 8 Serving size:470g
Average Serve Average 100g
Energy 1260 kJ 268 kJ
  301 Cal 64 Cal
Protein 16.9 g 3.6 g
Fat, total 3.4 g 0.7 g
- Saturated 0.4 g 0.1 g
Carbohydrate 43.5 g 9.3 g
- Sugars 7.5 g 1.6 g
Sodium 43 mg 9 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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