Split Pea Week

Have you ever wondered where split peas come from?  I used to wonder that as a child, as did my children when they were young. Split peas (Pisum sativum) are a legume, and available whole or split. They ‘re made by drying fully mature pea pods. When skins are removed the peas split in half. Don’t confuse split or dried peas with lentils as they're not the same. Dried peas or split peas are either a bright green or a yellow color; nutritionally they're the same but the yellow color has a milder flavor. I prefer the more robust flavor and brighter color of the green split peas. Have you ever tried one of the others? Which is your favorite?

Split peas are an excellent source of many macro and micro-nutrients. They supply fiber, B-vitamins, isoflavones (phytochemicals), protein, carbohydrate, manganese, copper and molybdenum. All this and zero fat! Now that cold weather is approaching, a hearty bowl of split peas is so delicious, comforting and nutritious any way you prepare them. Try my favorite recipe and share yours with us. 

Try one of the many delicious hearty recipes in Flavorful Fortified Food -Recipes to Enrich Life available from our website or on Kindle. 

DIGNA'S FAVORITE SPLIT PEA SOUP

INGREDIENTS

• 3 oz (4 slices) bacon, diced
  
• 1 lb Mirepoix (ingredients below)
  
• 2 garlic cloves, chopped
  
• 3 Qt chicken stock, reduced sodium
  
• 1 lb split peas, washed & sorted
  

SACHET

• 2 bay leaves
• 1/2 tsp dry thyme
• salt & pepper to taste

If a spicier flavor is your preference add dried red chili flakes to yours


MIREPOIX

• 1/2 lb diced onion
• 1/4 lb diced carrots
• 1/4 lb diced celery

Nutrition Facts for a 6 oz portion:

• Fat - 2 gm
• Sodium - 854 mg
• Carbohydrate - 10 gm
• Dietary fiber - 4 gm
• Protein - 5 gm

METHOD

1. In stock pot saute bacon to render fat & crisp bacon. Remove & drain bacon, save fat to use
2. In bacon fat sweat the Mirepoix and garlic on very low heat for 1 hour. Do not brown
3. Add chicken stock, sachet & split peas to mixture. Cover & bring to a boil. Reduce heat to simmer cooking until split peas are soft or for 1 to 1.5 hours
4. Remove sachet
5. If a creamier soup is desired cool soup to avoid burns & process with immersion blender, or in a blender or food processor until pureed
6. Reheat to a simmer, adjust consistency with additional chicken broth if needed. Adjust seasonings if needed
7. Grate fresh nutmeg on each bowl to taste before serving, or garnish with croutons, plain low fat yogurt or crumbled white cheese