This hearty soup pairs well with crusty whole-grain bread or a fresh-vegetable medley.

Serves 4

Ingredients:

Chive cream:

       
  • 3 tablespoons coarsely chopped fresh chives, plus long cuts for garnish
  •    
  • 3 tablespoons fat-free plain yogurt
  •    
  • 1 tablespoon low-fat buttermilk
  •    
  • 1/4 teaspoon sugar
  •    
  • Pinch of salt

Soup:

       
  • 2 tablespoons olive oil
  •    
  • 1 yellow onion, chopped
  •    
  • 1 large carrot, peeled and chopped
  •    
  • 2 cloves garlic, minced
  •    
  • 1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained
  •    
  • 3 cups water
  •    
  • 3 cups low sodium vegetable stock or broth
  •    
  • 1/4 teaspoon freshly ground black pepper
  •    
  • 1/2 cup chopped lean ham

Directions:

To make the chive cream, in a small blender or food processor, combine the chopped chives, yogurt, buttermilk, sugar and salt. Process until well blended. Cover and refrigerate until needed.

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the carrot and saute until the carrot is softened, about 5 minutes. Add the garlic and saute for 1 minute. Stir in the split peas, water, stock, and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes.

In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.

Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cream and garnish with a sprinkle of chopped ham and a few long cuts of fresh chives. Serve immediately.

Nutritional Analysis (per serving)

Serving size: About 2 1/2 cups
  • Total carbohydrate: 52 g
  • Dietary fiber: 19 g
  • Sodium: 410 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 5 g
  • Total fat: 9 g
  • Cholesterol: 8 mg
  • Protein: 22 g
  • Calories: 377
  • Fats and oils: 1
  • Meats poultry and fish: 1
  • Nuts seeds and dry beans: 3
  • Vegetables: 2
  • Protein and dairy: 3
  • Vegetables: 2
  • Fats: 1
  • Meat and meat substitutes: 2
  • Nonstarchy vegetables: 2
  • Starches: 3
Last Updated: 2016-07-23
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