Deliciously Vegetarian Split Pea and Quiona Soup (Cook-Top or Crock-Pot)



This bowl of healthy goodness is completely vegetarian, gluten-free and dairy free. It makes a wonderful main course soup or first course soup. It freezes great and can also be made in a crock-pot. Each hearty cup has 217 calories, 1 gram of fat and 5 Blue WW Freestyle Points. Serve with a simple salad and you’re all set for a satisfying, yummy for you dinner!

Prep Time: 15 minutes
Cook Time: 50 minutes
Crock-Pot Time: 4 hours


Ingredients

½ cup quiona, uncooked

6 cups water

4 cups or 1 (32 oz) carton vegetable broth, see shopping tips

1 pound dried split peas (green)

2 bay leaves

1 tablespoon reduced-sodium soy sauce

1 clove garlic, minced 

½ teaspoon salt and a little black pepper

½ tablespoon dried thyme

½ teaspoon dried sage

Pinch of ground cumin

1½ cups onions, chopped

1 cup carrots, diced

1 cup celery, sliced


Instructions

1. Cook quiona according to package directions. Once cooked, set aside.

2. To Make on Stove-Top: In a large pot, combine water, vegetable broth, split peas, bay leaves, soy sauce, garlic, salt, black pepper, thyme, sage and cumin. Mix well. Bring to a boil over high heat. Reduce heat to simmer, cover and cook for 1 hour.
Stir in onions, carrots and celery. Cover and simmer until split peas are tender, about 25 minutes. Stir in cooked quiona. Be sure to remove bay leaves before serving.

3. To Make in Crock-Pot: Place water, vegetable broth and split peas in crock-pot. Next, add onions, carrots and celery. Mix well. Stir in bay leaves, soy sauce, garlic, salt, black pepper, thyme, sage, and cumin. Combine well. Cover and cook on low setting for at about 4-5 hours and on high heat for about 2 1/2 hours, until split peas are soft. Once done, stir in cooked quiona. Be sure to remove the bay leaves before serving.

4. When reheating leftovers, you might need to add a little water. The split peas and quiona make the soup thicker once refrigerated or frozen.

Makes 10 cups. Each serving, 1 cup


Healthy Benefits
Split peas are full of fiber, a good amount of protein, two B-vitamins and several important minerals.


Storage Tips
This soup will keep in the fridge for several days and freezers great. It will thicken with time so add a little water before reheating.


Shopping Tips
Most supermarkets sell 32 ounce cartons of vegetable broth. If not, use 2 cans (14.5 oz) each of vegetable broth.

WW Freestyle Points 5-Blue
WW SmartPoints 5-Green
WW POINTS PLUS 5

SKINNY FACTS: for 1 serving
217 calories, 1g fat, 0g sat. fat, 24mg chol, 12g protein, 40g carbs, 3g fiber, 322mg sod, 4g sugar
FACTS: for Freestyle Points
191 calories, 0g sat. fat, 11g protein, 1g sugar