Season this hearty soup with garlic, clove and cinnamon for an extra burst of flavor
Split peas are high in fiber, which can help decrease cholesterol, normalize blood sugar and help you achieve and maintain a healthy weight. What could be better? Mix with vegetables and you’ve got yourself a heart-healthy dish!
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5 cups split peas
15 ounces low-sodium vegetable or chicken broth
Several cups of water
1/2 large yellow or white onion, diced
1 large bell pepper, any color, diced
2 cloves garlic, minced (about 2 teaspoons)
15 ounces no-salt-added diced tomatoes, partially drained
3 ounces canned chicken, drained (optional)
1 teaspoon Italian seasoning
1/8 teaspoon each of white pepper, cayenne pepper, cinnamon, ground clove, onion powder and garlic powder
1 tablespoon olive oil
Makes 8 servings
Calories: 270
Total fat: 3 g
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 10 mg
Sodium: 85 mg
Carbohydrate: 42 g
Dietary fiber: 17 g
Sugar: 8 g
Protein: 19 g
Vitamin A: 10%
Vitamin C: 30%
Calcium: 4%
Iron: 15%
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