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Lemony Split Pea and Kale Soup
  • prep: 15 min
  • cook: 1 hr
  • total: 1 hr 15 min
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  • servings:
  • Summary

    A simple and hearty soup... lemon, kale and all the veggies..

    Ingredients

    • 2 Tablespoons olive oil
    • 2 small onions (1 medium) thinly sliced
    • 1 jalapeno diced
    • 1 tablespoon Italian seasoning (no salt variety)
    • 1 clove of garlic, mined
    • 2 fat carrots, diced
    • 2 small waxy potatoes, small diced (leave peel on)
    • 900ml veg stock
    • 900 ml water
    • 1/4 teaspoon of salt
    • 1-1/2 cups yellow split peas
    • 1 fresh tomato, cored and chopped
    • 2 cups tightly packed kale
    • juice of 1 lemon
    • 1/2 cup parsley chopped fine
    • 2 cloves of garlic minced
    • salt & pepper

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 201 % Daily Value *
    • Total Fat: 4 g 6.58%
    • Saturated Fat: 1 g 3.31%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 328 mg 13.67%
    • Calcium: 62 mg 6.2%
    • Potassium: 770 mg 21.99%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 18.83%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 31 g %
    • Dietary Fiber: 11 g 44.51%
    • Sugar: 3 g
    • Protein: 11 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 118.5%
    • Vitamin C 28.65%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq