6 SERVINGS VEGAN Split peas are one of the quickest cooking dried legumes and are combined here with vegetables, herbs and bacon substitute to make a soul-satisfying soup. Crunchy croutons make a nice garnish. In large saucepan, heat oil over medium heat. Add leeks, carrots and celery and cook, stirring often, until vegetables are beginning to soften, 5 minutes. Add bacon substitute, garlic and thyme and cook, stirring often, 2 minutes. Add split peas, water and bay leaf and bring to a simmer over high heat. Reduce heat to low and simmer, partially covered, until peas are tender, about 2 1/2 hours. Just before serving, stir in dill, tamari or soy sauce, salt and pepper. Pressure Cooker: The split pea soup will cook up in 15 minutes at high pressure. After sauteing the vegetables and bacon substitute, add the peas and water and cook at high pressure for 10 minutes. Add the carrots and cook at high pressure for another 5 minutes. Add remaining ingredients as directed. PER SERVING: 396 CAL.; 22o PROT.; 14o TOTAL FAT 120 SAT. FAT); 54G CARB.; 0 CHOL.; 656MG SOD.; 20G FIBER. Recipe by: Vegetarian Times Magazine, February 1998, page 54
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|Serving Size: 1 Serving (322g)|
|Recipe Makes: 6|
|Calories from Fat: 90 (42%)|
|Amt Per Serving||% DV|
|Total Fat 10g||13 %|
|Saturated Fat 3g||15 %|
|Monounsaturated Fat 4.6g|
|Polyunsanturated Fat 1.3g|
|Cholesterol 12.7mg||4 %|
|Sodium 629.8mg||22 %|
|Potassium 482.5mg||13 %|
|Total Carbohydrate 22.8g||7 %|
|Dietary Fiber 7.6g||30 %|
|Sugars, other 15.2g|
|Protein 9.7g||14 %|
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Calories per serving: 216
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