Weight Management

Perhaps you have been diagnosed with a weight related medical condition or maybe you want to create some healthier habits. No matter the reason, we are glad you have joined us. The Weight Management page has tips, recipes and information from Mayo Clinic experts to help you create a healthier lifestyle. And if weight loss in one of your goals, you can learn more about options available to support your journey, including lifestyle changes, medication, procedures or surgery.

PUBLIC PAGE
Jan 15 8:40am

Recipe: Split Pea Soup

By Tara Schmidt, RDN, LD, @taraschmidt

Bowl of split pea soup

Written by Haley Veith, Mayo Clinic Dietetic Intern  

Peas are an excellent source of fiber, which can promote health by helping you maintain a healthy weight and lowering your risk of diabetes, heart disease and even some types of cancer!

To make this recipe vegetarian-friendly, choose vegetable broth and skip the ham (without skimping on flavor by adding ½ a teaspoon of smoked paprika).

Take it a step further and make it an easy “peasy” vegan variety, omit the chive cream and simply replace it with your favorite plain vegan yogurt, chopped chives, and a squeeze of a lemon.

Number of servings: 4

Serving Size: 2 ½ cups

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 sauté until soft and lightly golden, about 6 minutes. Add the carrot and sauté until the carrot is softened, about 5 minutes. Add the garlic and sauté 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:
Calories: 377
Total Fat: 9 g
Saturated fat: 1 g
Trans fat: Trace
Monounsaturated fat: 5 g
Cholesterol: 8 mg
Sodium: 410 mg
Total carbohydrate: 52 g
Dietary fiber: 19 g
Added Sugars: 0 g
Protein: 22 g

For this recipe and more, visit https://www.mayoclinic.org/healthy-lifestyle/recipes

Please login or register to post a reply.

Invite Others

Send an email to invite people you know to join the Weight Management page.

Please login or register to send an invite.