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Ингредиенты
- 2 c. split peas green
- 4 c. water plus
- Â Â vegetarian bouillon regular strength
- 2 x parsley sprigs
- 2 x leafy rib celery tops only
- 2 x bay leaves
- 1 sprg thyme or possibly
- 1/4 tsp dry thyme
- 2 tsp extra virgin olive oil
- 2 tsp whipped butter reduced fat
- 1 lrg leek with pale green finely minced
- 1/2 c. minced onions
- 1/2 c. minced carrots
- 1 c. spinach leaves coarsely minced
- 1/2 c. peas or possibly more
- Â Â seasoned pepper generous
- 4 ounce lowfat kielbasa, sliced or possibly
- Â Â cashews, dry-roasted (3tbs) minced
- Â Â salt optional
- 3 tsp whipped butter reduced fat
- Â Â for serving
Инструкции
- Rinse and sort the peas. In a heavy 4-quart stock pot, heat water to a boil add in bouillon flavoring. When dissolved, stream in the peas. Add in the bouquet garni. Reduce heat and simmer half covered 30 mins. or possibly till peas are tender but not mushy.
- Meanwhile, chop and rinse the leek; chop the onion, and the carrot. Put the olive and the butter in a microwave proof, deep dish large sufficient to' micro-saute/fry' the vegetables. Cover loosely and heat at 30% (defrost) for about 1 minute. Add in the onion, carrot; stir to coat with oil. Cover; microwave on high for 1 min. Add in the leek.*Stir well; cover, and microwave on high for 30 seconds.* Repeat between** till the carrot looks partially dehydrated and definitely caramelized. Remove and set aside.
- Add in the vegetables to the soup; stir well. Simmer uncovered for about 20 min. Add in the spinach and fresh peas, season with pepper and sausage, if using. Simmer another 10- to 15 min or possibly till the split peas are tender. Remove garni. Season with salt if needed. Puree some of the soup with immersion blender or possibly potato masher. Thin with vegetable broth if needed. Just before serving, remove soup from heat. Stir the softened butter into the soup 1 tsp. at a time and ladle into individual soup bowls.
- VARIATION:*If not using sausage, add in minced, dry roasted cashews instead.*Substitute walnut oil for the butter at service.*Skip it.*Omit meat. Still good.*The original soup used 2 ounce diced bacon, blanched and rinsed several times to remove most of its fat. This was good. Do no use bacos! /patHanneman
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 101g | |
| Recipe makes 6 servings | |
| Calories 271 | |
| Calories from Fat 39 | 14% |
| Total Fat 4.5g | 6% |
| Saturated Fat 1.66g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 6mg | 2% |
| Sodium 42mg | 2% |
| Potassium 733mg | 21% |
| Total Carbs 42.89g | 11% |
| Dietary Fiber 17.7g | 59% |
| Sugars 6.52g | 4% |
| Protein 16.8g | 27% |
