Curry powder and ground cumin add an unexpected flair to traditional split pea soup.

　　

Ingredients

Serves 6; 1 cup per serving

　　6 cups Chicken Broth (page 50), Beef Broth (page 52), Vegetable Broth (page 53), or commercial low-sodium broth

　　1 cup dried split peas, sorted for stones and shriveled peas, rinsed, and drained

　　2 medium carrots, chopped

　　1 large onion, chopped

　　1 1/2 teaspoons sugar

　　1 1/2 teaspoons curry powder

　　1 teaspoon ground cumin

　　1/8 teaspoon garlic powder

　　1/8 teaspoon cayenne

　　3/4 teaspoon salt

　　

Step 1

In a Dutch oven, stir together all the ingredients except the salt. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 1 hour to 1 hour 30 minutes, or until the peas are tender (no stirring needed).

　　

Step 2

Whisk in the salt. Whisk vigorously (but carefully, so you don’t burn yourself) to slightly mash the peas, thickening the soup to the desired consistency.

　　

Nutrition Information

Step 3

(Per serving)

　　

Step 4

Calories: 153

　　

Step 5

Total fat: 0.5g

　　

Step 6

Saturated: 0.0g

　　

Step 7

Trans: 0.0g

　　

Step 8

Polyunsaturated: 0.0g

　　

Step 9

Monounsaturated: 0.0g

　　

Step 10

Cholesterol: 0mg

　　

Step 11

Sodium: 339mg

　　

Step 12

Carbohydrates: 27g

　　

Step 13

Fiber: 10g

　　

Step 14

Sugars: 7g

　　

Step 15

Protein: 11g

　　

Step 16

Calcium: 46mg

　　

Step 17

Potassium: 568mg

　　

Dietary Exchanges

Step 18

1 1/2 starch

　　

Step 19

1 vegetable

　　

Step 20

1/2 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition