#EatWellLiveWell: Split Pea & Celery Soup
by UnityPoint Clinic - November 9, 2015
Legumes are a class of vegetables that include beans, peas and lentils. Green peas are largely overlooked for other members of the legume family. While they may not be as popular as peanuts or soybeans , green peas are equally nutritious and versatile, fitting into either the vegetable or protein category of MyPlate. But what else can the green pea bring to the table? ?
- Blood Sugar Regulation. Protein and fiber help to regulate sugar concentrations in the blood, helping to protect from sugar-rushes and crashes. Green peas offer large amounts of protein and fiber within their tiny green shells, making them a healthy addition to any meal.
- Fantastic Phytonutrients. Phytonutrients are nutrients found in plants that have antioxidant properties. Phytonutrients, like those found in green peas, may help to fight off free radical damage and promote healthy aging.
- Fights Cancer-Causing Toxins. Stomach cancer is predicted to claim the lives of over 10,000 Americans in 2015. The high fiber content of green peas may help to fight the bacteria thought to contribute to the development of stomach cancer.
- Heart Health Powerhouse. With vitamins B, B2, B3 and B6, green peas may help to reduce the risks of developing cardiovascular disease.
With so many benefits, how can we ignore this little green plant? Check out this “little green bean that could” in our split pea & celery soup recipe. It’s great for a brisk fall day or windy winter night!
Recipe: Split Pea and Celery Soup
- 2 1/4 cups dried split peas
- 2 quarts cold water
- 1 1/2 pounds ham bone
- 1 pinch dried marjoram
- 3 chopped stalks celery
- 3 chopped carrots
- 2 thinly sliced yellow or brown onions
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 diced potato
- In a large pot, cover peas with two quarts cold water and soak overnight. If you need a faster method, simmer the peas gently for two minutes, and then soak for one hour.
- Once peas are soaked, add ham bone, onion, salt, pepper and marjoram. Cover, bring to boil and then simmer for one and a half hours, stirring occasionally.
- Remove bone; cut off meat, dice and return meat to soup. Add celery, carrots and potatoes. Cook slowly, uncovered for 30 to 40 minutes or until vegetables are tender.
310 Calories, 1g of total fat, 0mg of cholesterol, 255 mg of sodium, 19.7g of protein and 57.9g of Carbohydrates.
Get great, healthy recipes sent directly to you each month by signing up for our LiveWell with UnityPoint Health email updates!
Sign-Up for LiveWell with UnityPoint Health Email Updates