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Split Pea Barley Soup

Makes about 3 quarts (12 1-cup servings)

Barley adds great texture to this simple one-pot soup.

2 cups dry split peas
1/2 cup dry hulled or pearl barley
8 cups water or Vegetable Broth (see recipe)
1 medium onion, chopped
2 celery stalks, sliced
1 teaspoon ground cumin
1 teaspoon dried basil
1 teaspoon dried thyme
1/4 teaspoon black pepper
1 1/2 teaspoons salt

In a large pot combine peas, barley, water or broth, onion, celery, cumin, basil, thyme, and black pepper. Cover loosely and simmer, stirring occasionally, until peas are tender, about 1 hour.

Transfer 2 cups of soup to a blender and process until smooth. Be sure the blender container is no more than half full and hold lid on firmly. Return to pot and stir. Repeat with another 2 cups. Add salt, and serve.

Per 1-cup serving

  • Calories: 131
  • Fat: 0.5 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 3.3%
  • Cholesterol: 0 mg
  • Protein: 7.8 g
  • Carbohydrates: 24.8 g
  • Sugar: 1.1 g
  • Fiber: 10.2 g
  • Sodium: 306 mg
  • Calcium: 26 mg
  • Iron: 1.5 mg
  • Vitamin C: 1.2 mg
  • Beta Carotene: 32 mcg
  • Vitamin E: 0.1 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.