Swedish Pea Soup
Traditional Swedish pea soup uses whole yellow peas (not split), which are brimming with iron. One serving (or 1 cup) of this soup provides 16 percent of the recommended daily amount of iron. Can't find whole yellow peas? You can use split yellow peas, but reduce the cooking time by about 30 minutes since they cook faster.
- 1 pound (454g) dried yellow peas
- 6 cups water
- 1 medium onion, diced
- 1 tablespoon reduced sodium vegetable broth base
- 1 tablespoon prepared mustard (e.g., Swedish, whole grain, or Dijon)
- 1/2 teaspoon freshly ground black pepper
- 1 teaspoon low-sodium herbal seasoning blend
- 1 bay leaf
- 1 teaspoon marjoram
- 1 teaspoon thyme
- Cover the dried yellow peas with water and soak overnight.
- Drain the peas and place them in a large heavy pot.
- Add the remaining ingredients, stir well, cover with a lid, and bring to a boil over high heat. Reduce the heat to medium and simmer for 1 1/2 to 2 hours, stirring occasionally, until the peas are tender. Add water as needed to replace moisture lost to evaporation. Remove the bay leaf before serving.
- Recipe provided by Sharon Palmer, R.D., The Plant-Powered Dietitian.
Per serving: 203 kcal cal., 1 g fat (0 g sat. fat), 59 mg sodium, 5 g fiber, 5 g sugar, 14 g pro.. Percent Daily Values are based on a 2,000 calorie diet