Monday, December 3, 2012

Clean Eating Split Pea, Ham & Barley Soup

I'm on a serious comfort food kick with my last several Food Prep Sunday's.  This cooler weather is inspiring me to make all sorts of soups, stews and chilis. While I was perusing my new Clean Eating 3 cookbook, I came across this split pea and ham soup.  My Nana used to make a fabulous ham & pea soup so I figured I'd give this one a try.  

Split peas are high in protein and low in saturated fat, cholesterol and sodium. They are also an excellent source of soluble fiber which binds with bile, where cholesterol is kept and carries it out of the body. Mighty little legumes they are!

This recipe was very easy to whip up.  I ended up doubling the recipe to make 8 servings, but I could have easily brought the serving size down to 1 cup and probably had enough for 6 servings.  While the calories may seem a little high to some, this is a very filling and satiating meal all by itself.  Note that this recipe calls for yellow split peas which were a little harder for me to track down than your usual green split pea.  I found them at my local health food store. Also note that you need to use quick barley, not regular pearl barley (a mistake I made at first before running out to grab quick barley :)

Clean Eating Split Pea, Ham & Barley Soup
from The Best Of Clean Eating 3

INGREDIENTS:
  • 3/4 cup dry yellow split peas
  • 1 tsp extra-virgin olive oil
  • 1 Spanish onion, chopped
  • 28 oz low-sodium chicken broth
  • 4 carrots, peeled and chopped
  • 2 tsp dried sage
  • 1 cup quick-cooking pearl barley
  • 1/2 lb low-sodium, nitrate-free, lean cooked ham, cut into 1/2-inch cubes
  • 4 green onions, green parts only, minced
INSTRUCTIONS:
  1. In a medium pot, bring 2 cups water to a boil on high heat. Add peas and reduce heat to medium-low; simmer, uncovered, for 20 minutes. Drain and set aside.
  2. In a large stockpot, heat oil on medium for 1 minute. Add Spanish onion and cook, stirring occasionally, for 5 minutes. Stir in broth, 1/2 cup water, carrots, sage and barley. Bring to a boil on high heat; reduce heat to medium-low and simmer for 10 more minutes.
  3. To stockpot, add ham and peas, stir and cook for an additional 2 minutes, until heated through. Garnish with green onions and serve immediately.
Nutrients per 1 1/2-cup serving: Calories: 460, Total Fat: 5 g, Sat. Fat: 0.5 g, Carbs:77 g, Fiber: 22 g, Sugars: 9 g, Protein: 28 g, Sodium: 590 mg, Cholesterol: 25mg


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