Posted on December 5, 2011
Split Pea Soup With Smoked Salmon
If you have memories of eating split pea soup with ham as a child, our soup will fill that spot in your heart (and help improve heart health with omega-3 fatty acids).
By Robin Asbell | Photo: Yvonne Duivenvoorden
Serves: 6
Makes: 10 cups
Hands-on time: 10 minutes
Total time: 45 minutes
Makes: 10 cups
Hands-on time: 10 minutes
Total time: 45 minutes
INGREDIENTS:
- 1 1/2 cups dried split peas
- 2 medium carrots, peeled and chopped (2 cups)
- 2 celery ribs, chopped
- 1 large yellow onion, peeled and chopped (1 cup)
- 2 tbsp fresh lemon juice
- 2 tsp dried dill
- 12 oz hot-smoked wild-caught salmon, crumbled into chunks, divided
INSTRUCTIONS:
- In a 4-qt pot, combine peas, 8 cups water, carrots, celery and onion. Bring to a boil over medium-high heat, then reduce heat to medium-low to maintain a gentle simmer, covering with lid slightly ajar. Cook for about 40 minutes, stirring often. Peas should be falling apart and tender.
- Stir in lemon juice, dill and half of salmon and simmer for 5 more minutes. Remove pot from heat, spoon soup into bowls and top with remaining salmon, dividing evenly.
Nutrients per 1 1/2-cup serving: Calories: 253, Total Fat: 4 g, Sat. Fat: 1 g, Omega-3s: 300 mg, Omega-6s: 290 mg, Carbs: 35 g, Fiber: 15 g, Sugars: 3 g, Protein: 21 g, Sodium: 495 mg, Cholesterol: 13 mg
Nutritional Bonus:
Split peas are the quickest cooking of the dried legumes yet they pack the same nutritional punch. They're an excellent source of soluble fiber and protein - a combination that helps stabilize blood sugar and promote satiety - as well as molybdenum, manganese, folate, thiamin and potassium.
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TIP:
When grocery shopping, opt for chunked hot-smoked salmon. Unlike other forms of smoked salmon or lox, the hot-smoked variety contains no fillers and is not cured in salt.
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