The Benefits of Whole Foods: Dried Peas

The Benefits of Whole Foods: Dried Peas

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Split Pea Soup

– Ingredients-

2 tbsp oil
1 large onion
2 medium carrots
2 stalks celery
2 garlic cloves
4 cups dried split peas, sorted
1 small ham hock
12 cups chicken or vegetable stock, low salt
3 whole bay leaves
1 tsp salt
½ tsp ground pepper, preferably white

– Directions –
  1. To make the soup, place a heavy-bottomed pot over low heat and add the oil. Finely chop the onion, celery and carrots and transfer each of them to the pot. Cook until translucent, about 5 minutes. Add the crushed garlic and cook for about 30 seconds or until fragrant. 
  2. Add the peas, ham hock, stock, bay leaves, salt and pepper and bring the soup to a boil. Reduce to a simmer and cook for 2 to 2½ hours or until the peas start to break down. Stir occasionally. 
  3. At about the 2-hour mark, remove the ham hock and bay leaves. Cool for a few minutes. Discard the fat and bone, and shred the ham meat into larger pieces. Return to the soup. 
  4. Taste for seasoning. Serve with your favorite fresh bread and a side salad for a complete meal.
  5. Serves 10.

Note: Ham hocks can be purchased at most specialty meat stores; however, you can also use finely-diced bacon to obtain a similar, but not as good, flavour. Sauté and drain the bacon before adding the vegetables. The benefit of using ham hock instead of bacon is not just for flavour. Ham bones provide gelatin that contribute body to the final consistency of the soup.

– Nutritional Analysis –

Calories 239.8, Total Fat 3.3 g, Cholesterol 23.7 mg, Sodium 730 mg, Total Carbohydrate 31.2 g, Dietary Fibre 12.5 g, Sugars 5.4 g, Protein 21.8 g

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