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W8WATCHERS SUPERB HEALTHY RECIPES

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  FORUM:   Goals and Challenges
TOPIC:   Delicious soup! 18 grams of FIBER per serving! 


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PERSISTENCEMIMI
Posts: 10,983
12/4/07 7:54 A

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VEGETARIAN SPLIT PEA SOUP
So delicious! I have made it and it will be a staple in our home. The high fiber keeps me full for a longer time than usual.

From The wellness Kitchen UC Berkeley

6 servings (1 1/2 cups each serving)
18 grams of FIBER per serving!
5 points per serving (and so worth it!)

1 package(3/4 ounce) dried porcini mushrooms
1 1/2 cups boiling water
1 TBS. olive oil
1 medium onion, thinly sliced
2 cloves garlic, smashed and peeled
2 carrots, thinly sliced (I used more carrots)
2 cups (1 pound) dry split peas
3 TBS. tomato paste
1 1/2 tes. smoked liquid seasoning
1 1/2 tsp. salt (or less)
1/2 tsp. pepper
1/2 tsp. rubbed sage
6 cups water

1. In a small heatproof bowl,combine the dried mushrooms and boiled water,and let stand for 20 minutesor until softened, reserving the soaking liquid.
Scoop out the dried mushrooms.

2. In a nonstick Dutch oven or large saucepan, heat the oil over medium heat.
Add the onion and the garlic,stirring often,until the onion is golden brown and tender, about 10 minutes.

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

4. Optional ( I didn't do it)
Puree the soup in the pan with a hand blender or in batches in the food processor.

Per serving:
274 calories
3.2 g fat
18 g FIBER
46 g carbs
17 g protein
666 g sodium ( or less, if you use less salt)



Edited by: PERSISTENCEMIMI at: 12/4/2007 (08:02)
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