Vegetarian Split Pea Soup
Split-pea soup often gets its hearty flavor from a ham hock or some smoked sausage, but in this vegetarian version, super-savory dried mushrooms and a little Liquid Smoke (bottled essence of wood smoke) give this soup a meaty flavor without any meat (and with far less fat and sodium).
  • 1 package (1/4 ounce) dried porcini mushrooms (1/2 cup)
  • 1-1/2 cups boiling water
  • 1 tablespoon olive oil
  • 1 medium onion, thinly sliced
  • 2 cloves garlic, smashed and peeled
  • 2 carrots, thinly sliced
  • 2 cups (1 pound) split peas, rinsed and picked over
  • 3 tablespoons tomato paste
  • 1-1/2 teaspoons liquid smoke seasoning
  • 1-1/2 teaspoons salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon sage, crumbled

1. In small heatproof bowl, combine mushrooms and boiling water. Let stand 20 minutes or until mushrooms have softened. With your fingers, lift mushrooms from liquid. Rinse mushrooms. Strain soaking liquid through a sieve lined with a damp paper towel; set liquid aside.

2. In 5-quart Dutch oven, heat oil over medium heat. Add onion and garlic and cook, stirring frequently, 10 minutes or until onion is golden brown and tender.

3. Add carrots and cook 7 minutes or until tender. Stir in split peas, tomato paste, liquid smoke, salt, pepper, sage, mushrooms, and their strained soaking liquid. Stir to combine. Add 6 cups water and bring to a boil. Reduce to a simmer, cover, and cook 45 minutes or until split peas are tender.

4. Working in batches, transfer to food processor and process until smooth.

Nutritional Information
Per serving: 274 calories, 3.2g total fat, 0.4g saturated fat, 1.9g monounsaturated fat, 0.6g polyunsaturated fat, 18g dietary fiber, 17g protein, 46g carbohydrate, 0mg cholesterol, 666mg sodium.
Good source of: beta-carotene, fiber, folate, lutein & zeaxanthin, potassium.

Date Published: 09/19/2005 > Printer-friendly Version

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