Recipe: Savory Split Pea Soup

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Savory Split Pea Soup
Compliments of The American Institute for Cancer Research

2 tsp. olive oil
2 cups chopped onion
1/2 cup shopped celery
1 clove garlic, pressed
1/8 tsp. ground red pepper, or to taste
2- 13.75 oz.-cans reduced sodium chicken broth (about 3 1/2 cups)
1/2 cup water
8 oz. carrots, cleaned and peeled
1 cup green split peas
2 oz. lean ham, chopped
1 bay leaf
1/3 cup non-fat sour cream (or 2/3 cup plain low-fat yogurt or buttermilk)

In a large saucepan, heat oil over medium heat. Add onion and celery. Cook, stirring often, for 7 minutes. Add garlic and pepper. Cook, stirring, for 30 seconds. Add broth, water, carrots, peas, ham and bay leaf. Bring to a boil, reduce heat, cover and simmer until peas are tender, about 1 hour.

Remove from heat and cool for 10 minutes. Remove carrots and bay leaf. Cool carrots slightly, chop into bite-size pieces, then set aside.

In a blender or food processor, pur e cooled soup in batches until smooth. Pour mixture back into saucepan and heat through.

In a small bowl, whisk sour cream into 1 cup hot soup until blended. Whisk mixture into remaining soup and heat through. Stir in carrots and serve immediately.

Makes four 1 1/4-cup servings, each containing 301 calories and 4 grams fat.