Nutrition Highlights Split Peas are a great source of: - Folate: Works with B-12 vitamin to help form red blood cells. Necessary for production of DNA.
- Vitamin A: Require for vision. Helps maintain healthy teeth,bones,and skin.
- Vitamin C: antioxidant that promotes healthy teeth and gums. Helps the body absorb iron.
Good source - Zinc: Synthesize protein, preserve vision, and boost immunity
- 7.9 grams of protein per cup
Cuban Style Green Split Soup For the sofrito: 1 tbsp. extra virgin olive oil
1 c. chopped (small pieces) onion
½ tbsp. Minced garlic
½ c. scallions
½ c. chopped (small pieces) red bell pepper
2 tbsp. tomatoes paste (natural) For the soup: 1 pck. (16oz) Green split peas
2 c. water
3 c. vegetable or chicken stock (sodium free, natural)
½ c. chopped (small pieces) onion
½ tsp. Minced garlic
½ c. scallions
½ c. chopped (small pieces) red bell pepper
1 tsp. tomatoes paste (natural)
Ms. Dash, salt and pepper to taste
Directions:
Sofrito:
In frying pan heat oil, add onions, garlic, scallions, red bell pepper and sauté at low heat, when onions are golden brown add tomatoes paste and simmer for 10 to 15 minutes.
Soup:
Wash peas real good, place in a 4 quart pot or bigger, add water, stock, onion, garlic, red bell pepper, scallions, tomatoes paste, salt and Ms. Dash, bring to a boil on high heat for an hour, bring down to medium heat, add sofrito, and let it cook until beans are soft and fall apart (about another hour), serve and enjoy. - Variations: add mushrooms or barley
- Tip: you can freeze leftovers and enjoy the next day
|
