Winter has a firm grip on Minnesota right now. With temperatures barely peeking their heads above zero, and a windchill that cools to the core, it is time for a hot, hearty dish!
While most of us are familiar with split pea soup, there is a lot behind those little peas. Did you know that dried peas have been a staple of the human diet since prehistoric times? Peas have been found in archeological digs in Egypt, Asia, and Rome. Peas also played an important role in the genetic studies of Gregor Mendel in the 19th century. History aside, those little dried peas carry a lot of punch.
Are you worried about your cholesterol level? Eat split peas! Full of soluble fiber, peas help to bind up cholesterol-containing bile and move it out of your body. This can help with conditions like irritable bowel syndrome and diverticulosis. A single cup of cooked dried peas in your daily diet provides 65.1% of the recommended daily fiber. They also provide a good amount of protein, two B-vitamins, and several important minerals. Peas also include isoflavones, which are helpful in reducing the risk of breast and prostate cancer.
If you are diabetic, or have it in your family, split peas can be your best friend. Peas help stabilize your blood sugar levels while providing a steady supply of energy. Studies have shown that type 2 diabetics who eat at least 50 grams of fiber per day can lower their cholesterol, their triglycerides, and the LDL ("bad" cholesterol) by a considerable amount.
Peas can also reduce the amount of plaque in your blood vessels and help your heart remain healthy. If you are sensitive to sulfites, which are added to most deli foods and salad bars, the mineral molybdenum will help you detoxify them. Peas can provide you with almost twice the recommended daily allowance of this mineral from a single 1-cup serving.
Traditionally, split pea soup is made with ham or bacon. Why dump all of that fat and heart clogging cholesterol into your vibrant, healthy body? Just for taste? Check this out...you will see that you CAN have the same great taste without the junk.
Smoky Savory Super Split Pea Soup
Ingredients:
1 package of green or yellow split peas (1 pound)
6-8 cups of your favorite broth
2 tablespoons of olive oil
1 large onion, chopped
9 cloves of garlic, minced
2 carrots, diced
2 stalks of celery, chopped
1 tablespoon of Penzeys Smoky 4S (A smoky, seasoned salt)
1 tablespoon of Penzeys Sunny Paris (a blend of shallot, chive, peppercorn, basil, tarragon, chervil, bay leaf and dill weed)
black and cayenne pepper to taste
*Note: you can try any variety of seasoning such as Italian seasoning, thyme, or whatever you have on hand. And if you don't have a Penzeys near you and want the smoke flavor, you can also find that in the spice aisle of your grocery store. If you go this route, then be sure to add some salt to taste...)
Directions:
In a large pot, drizzle olive oil and heat to medium. Add onion and garlic and let simmer for 3-5 minutes, until soft. Sprinkle in the 4S, Sunny Paris, black and cayenne pepper, and simmer one more minute. Add in the celery and carrot, and let cook for an additional minute. Pour in broth and peas, and bring to a boil. Reduce heat and let simmer for 20-30 minutes, or until peas are soft. Serve immediately, or if you prefer a creamier texture, blend up half of the soup in a blender, or use an immersion blender directly in the pot until it's the desired texture. Serve with a crisp, green salad and hot, crusty bread.
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