Split Pea Soup

Makes 8 servings

This extraordinary soup contains no added fat and is easy to make on the stove or in a slow cooker.

2 cups dry split peas
6 cups hot water
1 cup sliced or chopped carrots
1 cup sliced celery
1 medium onion, chopped
2 garlic cloves, minced
1/2 teaspoon dried marjoram
1/2 teaspoon dried basil
1/4 teaspoon ground cumin
1 teaspoon salt
1/4 teaspoon black pepper
1 pinch cayenne pepper


Rinse split peas, then place in a large pot with remaining ingredients. Bring to a simmer, then cover loosely and cook until split peas are tender, 1 to 2 hours. Or, place all ingredients into a slow cooker. Cover and cook on high for 3 to 4 hours, or until split peas are soft and vegetables are tender.

Per serving (1/8 of recipe): 159 calories; 0.6 g fat; 0.1 g saturated fat; 3.2% calories from fat; 0 mg cholesterol; 10.6 g protein; 29.3 g total carbohydrates; 1.8 g sugar; 13.9 g fiber; 323 mg sodium; 37 mg calcium; 1.9 mg iron; 2.6 mg vitamin C; 1512 mcg beta-carotene; 0.3 mg vitamin E

Recipe from Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.