Monday, September 19, 2011

Low Carb Split Pea Soup

Yep, two great recipe posts in a row! I am on a roll, sitting home with a sick kid and figuring out yummy stuff to cook.

Today, my son asked me to make a pot of my awesome split pea soup. When I got that started simmering on the stove, the smell had me pining for a bowl of that yummy soup. But peas, and split peas, are too high carb for me to eat on Medifast or on a low carb plan. What to do?

I searched and searched but most of the low carb split pea soups I found online had lots of fat in them from heavy cream. Finally, I came across this recipe on Linda's Low Carb site (a favorite site of mine). I had to change it up a bit to make it Medifast-friendly, but I got it done and it was delicious! This is something you can make for a cozy fall or winter meal; it is far lower in carbs than traditional split pea soup. It's a nice alternative for those of us who are watching our carbs.


Low Carb Split Pea Soup

Start with 4 cups of your best low sodium chicken stock, homemade or otherwise. If you have a ham bone to simmer in this for an hour, that is fantastic (strain and then skim the fat when you're done). If you are using store bought, you probably want to season it nicely with a few shakes of garlic, onion powder, parsley, thyme, and marjoram. You can add ham bouillon too if you like, but watch the salt!

Bring the stock to a boil and add 1 1/2 cups of cauliflower (I used raw but frozen is fine) and 1 1/2 cups of frozen green beans. (The veggies will cook down to a perfect Medifast Green portion). Cover and simmer gently for about 20 minutes. Then, remove from heat and *carefully* puree with a stick blender until smooth. Do not burn yourself. If you don't have a stick blender, cool your soup to room temperature and use a regular blender and return it to the pan.

Add 10 ounces of lean ham. Try to find the leanest, lowest sodium ham possible; cubes of ham steak or ham shredded from the simmered bone works well. Watch the carbs in your ham! It should be close to 0; do not use honey ham or brown sugar ham. You can also use a smoked turkey leg as the original recipe calls for. Ham is "generally not recommended" on Medifast because of the sodium content, but Nutrition Support has stated that 5 ounces of lean ham can be used as a Lean on occasion. Also, add 1/2 cup of diced celery. Return to a simmer, partially cover and let cook another 30 minutes, stirring occasionally. Add black pepper to taste.

Let this cool for ten minutes, uncovered. It will thicken slightly. Divide into two equal portions and enjoy!
Each portion is one complete Medifast Lean & Green plus whatever condiments you used.
For calorie counters, here are the stats for one serving (half the recipe):
250 calories
6 g fat
13 g carbs
5 g fiber
32 g protein

Each serving is actually close to two cups of soup! This is a very filling and yummy meal and tastes a heck of a lot like split pea soup. Remember, this is a very simple recipe so use good stock and a good ham for best results. Enjoy!

7 comments:

beerab said...

OMG thank you for posting this- I ADORE peas and would eat them daily if I could- this definitely will help my cravings :) I love Lima beans and cauliflower - I got to go get me some ham and try this this weekend! Love your recipes Lynn :D

beerab said...

oops I meant green beans lol.

Karen said...

That is amazing...and it tasted a lot like split pea soup?

You are brilliant to be able to convert old time favorites to healthier alternatives. Now, what is your recipe for chocolate cake?

Sandy "Sugarspice76" said...

I am sooo going to make this! Thanks so much!

Anonymous said...

I am making this tomorrow, i miss my split peas and the recipe looks absolutely perfect! Your recipe can be adjusted for me, the vegetarian...sincere thanks 0-)

123kcbird said...

I just tried this, a bit skeptical, but amazed at how happy I am after tasting the finished product. This does taste like split pea soup! I did add diced carrots, celery, and the diced ham. Next time I may try it with a ham hock, or smoked turkey leg. I will definitely make this again....a keeper!

eevan009 said...

I just tried this and I must say, it really tastes good! I normally eat my split pea soup kind of thick, so next time, I will lessen the stock that I add to it, but besides that, it was great! I will definitely cook this again. I am eating a cup of this with a salad for my lunch everyday. Great for a low carb diet! It diminishes my hunger and is easy and cheap to make. I am so glad I found this recipe, THANK YOU SO MUCH!!