Warm Up the Cool Spring

Spring is a time to clean out closets, air out rooms and look forward to the earth waking up! Spring is also a great time for us to refresh our bodies by shifting from the heavier foods we need in winter to cleaner, lighter ingredients. This soup is a great transition as it provides warmth on the cool spring days while using cleansing and fortifying ingredients such as peas, which contain protein, and, along with the garlic, provide B vitamins, important minerals, and a dash of vitamin C. Carrots and parsley provide carotenoids, while the carrots themselves contain vitamin K and biotin. After being cooked, this soup can be frozen in batches, making for a quick grab-and-go lunch. If you need a little more sustenance to the meal, add cooked millet or brown rice to ramp up the fiber and protein.

Split Pea Soup

Ingredients

  • 2 tablespoons olive oil

  • 1 small yellow onion, chopped

  • 2 bay leaves

  • 2-3 small garlic cloves, minced

  • 2 cups dried split peas

  • 1 teaspoon sea salt

  • 2 ½ cups low-sodium vegetable stock

  • 5 cups filtered water

  • 3 carrots chopped

  • 3 stalks celery, chopped

  • 1 teaspoon minced fresh thyme leaves (or ½ teaspoon dried)

  • 3 tablespoons coarsely chopped fresh parsley

  • 1 tablespoon tamari

  • Ground black pepper to taste

Assembly

In a large pot sauté the oil, onion, bay leaves and garlic over medium-high heat for 5 minutes, or until onions are translucent.  Add the peas, salt, vegetable stock, and water.  Bring everything to a boil, reduce heat, and simmer for 2 hours, stirring occasionally.  Add the carrots, celery, thyme, parsley (save some for later) tamari and pepper.  Simmer for another hour, or until everything is tender.  Garnish with the remaining parsley and serve hot.

Serving Data

Serving size 1 cup; recipe yields 10

Per Serving – Calories: 177; Carbohydrates: 30g; Protein: 10g; Fat: 3.6g; Fiber: 15g; Sodium: 293mg

Recipe Source

Sara Avant Stover (2006). The Way of the Happy Woman: Living the Best Year of Your Life. New World Library: Navota, CA.