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Split Pea Soup
From Soups & Muffins


A very inexpensive soup at about $.30 per serving.

Amount: About 4 Servings

1. In a large soup pot bring water and peas to a boil for 3 minutes. Reduce heat to a very gentle boil until peas are tender, about 45 to 60 minutes.
    water
    green or yellow split peas

2. Add and cook about 20 minutes longer or until vegetables are tender:
    onion, chopped
    carrots, thinly sliced
    celery, thinly sliced, or bunch of chopped celery leaves
    bay leaf

3. Remove bay leaf. Puree all or part of the soup in the blender.

4. Season to taste with salt

Per serving of 4
    Exchanges: 1.5 Meat, 3.5 Bread, 1.5 Vegetable; 384 Calories, 25 g. protein (21%), 1 g. fat (2%), 92 g. carbohydrate (77%; 8 g sugars), 18 g dietary fiber, 0 mg cholesterol, 768 mg sodium, $.30

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Assemble Equipment: rinsing bowl (for split peas), colander (for draining split peas), vegetable brush, cutting board, sharp cutting knife, kitchen shears (to open split pea bag), 1 quart glass measure, 2 cup measure, soup pot, stirring spoon, kitchen timer, blender

Assemble Ingredients:
split peas, onion, carrots,
celery, bay leaves, salt

Step #1 In a large soup pot:  Bring water and peas to a boil.  Boil for 3 minutes
     Reduce heat to a very gentle boil until peas are tender, 45 - 60 minutes

Tip: Cut (don't tear) 
split pea bag open 
with kitchen shears  

Add 8 water to soup pot  Measure and add split peas to rinsing bowl

Cover peas in bowl generously 
with water
 

Swish hand through rinse water and peas to loosen any dirt, chaff, bad split peas or rocks (most of this will float to the top). Pour off water at the top, holding hand over the peas. Do this again if needed to clean the peas

Drain peas in colander
 

Add peas to water in the soup pot
Turn the heat on high to bring to a boil

Boil 
 

Lower heat to keep peas boiling gently Boil gently until peas are cooked
Preparation Tip:
     Set the timer for 15 minutes only
     In 15 minutes check the water level on the peas. 
    Add more water if the level is getting low
    Set timer every 15 minutes and check water level
                 until peas are tender

What causes the water level to go down?
    The peas are absorbing water
     Some of the boiling water will evaporate
     The more vigorous the boiling, the more water will be needed
Step #2 
    Add and cook the vegetables until they are tender, about 20 minutes
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Peel and chop onion:
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Add chopped onion to soup pot

Wash carrots

Slice carrots

Add carrots to soup pot

Nutrition Note:   Unless the carrots are stringy don't peel them for soups
   Much of the nutritional value is in the skin

Wash celery

Chop or slice celery 

Add celery to soup pot

        Tip:  This is a good recipe to use up celery leaves

Keep an eye on the water level, adding more if needed  

Add bay leaf

Cook about until vegetables are tender


Step #3 
    Remove bay leaf.    Puree all or part of the soup in the blender, as desired

Optional: Add all or part of the soup to blender

Remove bay leaf

Blend

 

Blending Tips:
    Blending the soup will thicken it and make it smooth
    Blend only part of the soup, (leave some of the vegetables in pieces)
            for more interesting texture
    If you blend all of the soup, blend in smaller batches using an extra container
            to pour out the blended soup so you can refill the blender with what
            remains in the soup pot
    The blended soup will change color because of the carrots (see below)

Cover blender and start 
blender on low speed.

Increase the speed as long as soup keeps churning.

  Puree in blender  (make smooth)

Pour back into soup pot


Step #4 
    Season with salt to taste:
VARIATION: Cook in a crock pot on low for 5-6 hours.
   Soup will be thinner. No need to watch the water level.
   Easy to keep warm until ready to serve.
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salt

 

Serve and Enjoy!

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   SOUPS & MUFFINS incorporates the Two Stage Process to improve nutrient absorption. 36 muffin and bread recipes made from 12 different grains offer alternatives for wheat and dairy allergies. 27 favorite soup recipes include a variety of tomato, dairy, and broth based soups. Soup & muffin combinations make a complete meal menu. His and hers weight management charts. Index, 4th ed, 127 p. 2010 $10 Preview Book . . Purchase


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