This simple, fiber-rich meal is ideal for a slow cooker; just be sure to use an especially flavorful vegetable broth (we like Edward & Sons Garden Veggie natural bouillon cubes) or homemade stock. For meat eaters, a ham hock adds amazing flavor and protein. Serve with a hearty whole-grain bread.
Recipe Preparation Time:
Recipe Cook Time:
Recipe Ingredient Details:
1 cup yellow split peas
5 cups low-sodium vegetable broth or stock
3 carrots, cut in large dice
1 medium onion, chopped
3 (about 1 lb) red potatoes, cut into 1-inch cubes
3 large cloves garlic, chopped
1 teaspoon dried tarragon
1 teaspoon ground black pepper
1/2 pound frozen peas, thawed
Splash of dry sherry (optional)
1/2 cup low-fat sour cream
cayenne pepper (for garnish)
Rinse yellow split peas and combine in a 4- to 5-quart slow cooker with broth, carrots,onion, potatoes, garlic, tarragon, and pepper. Cover and cook on high for 3–4 hours, or low for 4-5 hours.
During the last 10 minutes of cooking, stir in peas and sherry (if using); cook until warmed through. Taste and adjust seasonings, adding more tarragon if desired. Serve in bowls, topping each with 2 tablespoons sour cream and a sprinkle of cayenne pepper.
Recipe Additional Notes:
PER SERVING: 381 cal, 1g fat (0g mono, 0g poly, 0g sat), 3mg chol, 20g protein, 74g carb, 19g fiber, 337mg sodium
Wed, 2012-09-26 13:12