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 and 1 gram of fat. Serve with a simple salad and you’re all set for a satisfying, yummy dinner!
Ingredients
- ½ cup quinoa, 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, mincedÂ
- 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
- Cook quinoa according to package directions. Once cooked, set aside.
- To Make on Stove-Top:Â 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 quinoa. Be sure to remove bay leaves before serving.
- 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 about 4-5 hours and on high heat for about 2 1/2 hours, until split peas are soft. Once done, stir in cooked quinoa. Be sure to remove the bay leaves before serving.
- When reheating leftovers, you might need to add a little water. The split peas and quinoa make the soup thicker once refrigerated or frozen.
Notes
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. Â WW Freestyle Points 5-Blue
WW SmartPoints 5-Green
WW POINTS PLUS 5 Â
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. Â WW Freestyle Points 5-Blue
WW SmartPoints 5-Green
WW POINTS PLUS 5 Â
| 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 |
Skinny Facts
Serving: 1cupCalories: 217kcalCarbohydrates: 40gProtein: 12gFat: 1gCholesterol: 24mgSodium: 322mgFiber: 3gSugar: 4gBlue Smart Points: 5Green Smart Points: 5Plus Points: 5
