Sherried Pea Soup with Ham

Sherried Pea Soup with Ham

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From: Diabetic Living Magazine

Adding a bit of dry sherry and warm spices to a classic split-pea with ham soup takes the flavor up to another level.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 tablespoon olive oil
  • 1 cup chopped onion (1 large)
  • 1 cup sliced celery (2 stalks)
  • 1 cup sliced carrots (2 medium)
  • 1 tablespoon bottled minced garlic
  • 1 tablespoon snipped fresh thyme
  • 2 (14 ounce) cans reduced-sodium chicken broth
  • 2½ cups water
  • 1 cup dry green split peas
  • 3 ounces reduced-sodium ham, diced
  • ½ teaspoon crushed red pepper
  • ½ teaspoon ground black pepper
  • ¼ teaspoon ground mace or nutmeg
  • 1 cup frozen green peas
  • ¼ cup snipped fresh parsley
  • 1 to 2 tablespoons dry sherry or reduced-sodium chicken broth
  • Whole wheat croutons (see Tip) (optional)
  • Plain Greek yogurt (optional)

Preparation

  • Prep

  • Ready In

  1. In a Dutch oven, heat oil over medium-high heat. Add onion, celery, carrots, garlic, and thyme. Reduce heat to medium; cook about 5 minutes or until tender, stirring frequently.
  2. Stir in broth, the water, split peas, ham, crushed red pepper, black pepper, and mace. Bring to boiling; reduce heat. Simmer, covered, for 1 to 1- ¼ hours or until split peas are soft.
  3. Stir in frozen peas and parsley; cook about 5 minutes more or until peas are heated through. Stir in sherry. If desired, serve with croutons and/or yogurt.
  • Tip: Use purchased whole wheat croutons, or make them at home. For homemade croutons, preheat oven to 350°F. Coat a baking sheet with nonstick cooking spray; set aside. Cut up whole wheat bread slices into ¾- to 1-inch pieces; place on prepared baking sheet. Bake for 8 to 10 minutes or until edges are golden, turning or stirring once halfway through baking time.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 198 calories; 3 g fat(1 g sat); 11 g fiber; 29 g carbohydrates; 14 g protein; 117 mcg folate; 7 mg cholesterol; 7 g sugars; 4,265 IU vitamin A; 13 mg vitamin C; 79 mg calcium; 2 mg iron; 519 mg sodium; 518 mg potassium
  • Nutrition Bonus: Vitamin A (85% daily value), Folate (29% dv), Vitamin C (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1½ starch, 1 lean protein, 1 vegetable

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