Split Pea Soup

Preparation:  10 min. Cooking: 35 min. Total: 45 min.
Recipe photo
  • 1 1/2 Lb split peas
  • 1/2 Lb Italian turkey sausage
  • 1 bay leaves
  • 2 Quart chicken stock or vegetable stock
  • 1 clove garlics , smashed and chopped
  • 1 medium yellow onions , chopped
  • 1 carrots , chopped
  • 2 celery stalks , chopped
  • 1/2 red bell peppers , chopped
  • 4 Tbsp all purpose flour
  • 4 Fl Oz skim milk
  • hearty bread
  • black pepper , ground
  • hot pepper sauce
  • 2 Tbsp parsley , chopped fine
  • 6 Fl Oz plain low fat yogurt , stirred smooth
Wash and sort split peas in colander. Place Italian sausage, split peas, and all but last 7 ingredients in large, heavy-bottomed saucepan. Bring to a boil over high heat. Reduce heat to low, cover and cook 20 minutes. Shake flour and milk vigorously in container with tight-fitting lid. Shake until all lumps have disappeared. Stir gradually into boiling mixture. Wrap bread in foil and place in warm oven. Reduce heat under soup to low. Cook 10 minutes. Stir often. Add pepper, hot red pepper sauce, and parsley. Cook 5 minutes. Stir in yogurt just prior to serving. Remove from heat. Serve with warm hearty bread.
Calories
420 Cal
Fat
5.3 g
Carbs
62 g
Protein
33 g
Fiber
23 g
Sugar
12 g
Cholesterol
17 mg
Sodium
1100 mg


Nutrients

Fiber     23 g
Fat     5.3 g
Sugar     12 g
Carbs     62 g
Protein     33 g
Calories     420 Cal

Fats

Fat, Poly     0.7 g
Fat, Mono     0.9 g
Fat, Sat     0.8 g
Fat, Trans     0 g
Fat, Percent     11 %

Vitamins

Vitamin, K     33 mcg     27 %
Vitamin, A     1600 IU     52 %
Vitamin, B12     0.6 mcg     24 %
Niacin     7.3 mg     46 %
Riboflavin     0.4 mg     32 %
Vitamin, C     23 mg     25 %
Vitamin, D     6.3 IU     1 %
Vitamin, B6     0.4 mg     22 %
Vitamin, E     0.4 mg     2.4 %
Panto, Acid     2.1 mg     41 %
Choline     100 mg     18 %
Thiamin     0.7 mg     59 %

Minerals

Calcium     140 mcg     14 %
Phosphorus     500 mg     72 %
Magnesium     120 mg     28 %
Copper     0.9 mcg     100 %
Fluoride     150 mcg     3900 %
Zinc     3.8 mg     34 %
Cholesterol     17 mg     1.3 %
Sodium     1100 mg     73 %
Selenium     10 mcg     19 %
Manganese     1.5 mg     22 %
Potassium     1300 mg     27 %
Iron     7.4 mg     92 %