Brussels Sprouts and Split Pea Soup - 41.9g Carbs, 16.3g Fiber, 7.1g Sugar
From: www.oceanmist.com
Source: Adrienne Meier, Ocean Mist Farms
Perfect family comfort food for chilly nights
Serves: 8
2 cups rinsed split Peas
8 cups chicken broth
1 cup cooked ham, diced
1 fresh Fennel bulb, diced
4 cups chopped Brussels Sprouts (raw)
1 large Yellow Onion (diced)
2 tsp salt
1 cup of celery, diced
1 cup carrots, diced
2 Tbsp garlic salt
2 Tbsp salt free garlic & herb seasoning
1 Tbsp herb de provence
2 Tbsp olive oil
1/2 tsp liquid smoke
In large soup pot over medium-high heat add olive oil to pot and add;
Fennel, Brussels Sprouts, Onion, Celery, Carrots and seasonings. Cook
vegetables until soft and tender.
Add chicken broth, split Peas, liquid smoke and ham to pot. Bring to
a boil and reduce heat to a simmer and cook until split peas are soft,
about 1 hour.
Serve steaming hot.
Nutrition From: www.caloriecount.about.com
Serves: 8
Serving Size: 437 g (437 g = 15.414 oz)
Nutrition per Serving:
314 Calories, 64 Calories from Fat, 7.1g Total Fat, 1.5g Saturated Fat,
0g Trans Fat, 10mg Cholesterol, 1621mg Sodium, 42.4g Total Carbs,
16.5g Dietary Fiber, 7.8g Sugars, 22.4g Protein
Vitamin A 56% - Vitamin C 76% - Calcium 9% - Iron 22%
Nutrition Grade: A
Good points:
Low in cholesterol
Very high in dietary fiber
High in manganese
High in phosphorus
High in potassium
High in thiamin
High in vitamin A
Very high in vitamin C
Bad points:
Very high in sodium
Nutrition From: www.caloriecount.about.com
Nutrition below with changes listed:
2 Tbsp garlic powder instead of garlic salt
Omit the 2 tsp salt
8 cups low sodium chicken broth
Low sodium ham
Serving Size: 447 g (447 g = 15.76 oz)
Nutrition per Serving:
294 Calories, 47 Calories from Fat, 5.2g Total Fat, 1.1g Saturated Fat,
0g Trans Fat, 13mg Cholesterol, 218mg Sodium, 41.9g Total Carbs,
16.3g Dietary Fiber, 7.1g Sugars, 21.3g Protein
Vitamin A 56% - Vitamin C 75% - Calcium 8% - Iron 21%
Nutrition Grade: A
Good points:
Low in saturated fat
Low in cholesterol
Very high in dietary fiber
High in manganese
High in vitamin A
Very high in vitamin C
