Recipe: Healthy Split Pea Soup

Split peas and other legumes are a healthy way to incorporate it in your diet especially if you're trying to lose weight. Dried peas are one of the healthiest food in the world. Recommended allowance is about three cups per week. But I cook this dish once in a while because of purine issues (see* below). However, this hearty Split Pea Soup Recipe is a healthy dish for growing kids and adults alike.
Please consult your doctor before trying any diet especially if you have a health condition. Disclaimer applies.

Health benefits:

• Controls blood sugar and lowers the risk for diabetes. Split peas and legumes may help prevent or manage diabetes because they have low GI (glycemic index), which means they do not cause rapid spikes in your blood sugar. It’s soluble fiber slows down sugar absorption so it does not get into your bloodstream as quickly. The fiber also forms a gel-like substance in the digestive tract that binds bile (which contains cholesterol) and carries it out of the body.

• Keeps the heart healthy. The fiber from these split peas and legumes may lower your bad LDL cholesterol, thus reducing your risk for heart disease. It may help you maintain a healthy blood pressure. Potassium and low sodium diet helps a lot in decreasing the growth and development of blood vessel plaques. A cup of split peas has about 700 mg. of potassium with only 4 mg. of sodium.

• Weight management. Dried peas are a very good source of dietary fiber and low in calories. To lose weight, you need to eat fewer calories than you burn. And a high fiber diet helps you feel full before you can eat more calories. A cup of split peas contains about 235 calories and 16 grams of protein. A high-protein diets may promote weight control by slowing down digestion and making you less hungry at the next meal.

*However, Dried peas contain naturally-occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid.The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as dried peas. Yet, recent research has suggested that purines from meat and fish increase risk of gout, while purines from plant foods fail to change the risk. 

*http://www.whfoods.com/genpage.php?tname=foodspice&dbid=56

I normally use dried split peas or a combination of dried peas and legumes like Bob's Red Mill Vegi Soup Mix. Dried peas keeps well in the pantry since it lasts longer than fresh ones. And the nutrient content remains intact even if its already in its dried form. You can get Bob's Red Mill Vegi Soup Mix at Healthy Options or at Rustan's Supermarket and Metro Gaisano Supermarket. I'm not sure how much is the price since this pack was from the Christmas basket we got last year. This 730 grams will probably yield about 5 to 6 dishes with 4-5 person serving per dish, depending on how much you use.

There are colourful combination of green split peas, yellow split peas, barley, lentils and alphabet vegetable pasta in Red Mills Vegi Mix.

Preparation time: 15 minutes

Cooking time: 30 minutes

Serves 4-5 persons

Ingredients:

• 1 cup Bob's Red Mill Veggie Soup Mix
• A handful of uncooked quinoa (optional)
• 1 small onion, minced
• 1 tbsp olive oil
• 1 tsp butter (optional)
• 100 grams chicken breast cubed (omit if vegetarian)
• 1/2 cup carrots cubed
• 1/2 cup celery sliced 
• 3 cups water or chicken stock (use vegetable stock if vegetarian)
• 1 cup diced tomatoes in can or tomato sauce
• Parsley, chopped
• Salt and pepper to taste 

Procedure:

1. Wash the soup mix under running water in a colander and add the quinoa if it's pre-washed. If not, wash the quinoa separately, then add to the veggie mix. 
2. Sauté onions in a deep soup pan with olive oil and butter. 
3. Add the chicken. Stir. Then add the carrots and celery. Cook about 2-3 minutes. 
4. Add the chicken stock and the soup mix. Cover and cook for about 30 mins under low heat. 
5. When the peas and lentils are cooked. Add the diced tomato, chopped parsley. Cook for another minute or so and then season with salt and pepper. 
6. Serve on individual bowls with additional parsley.

On a diet, I eat this with a slice of whole wheat bread with olive butter.

Enjoy!

Information source:
http://www.livestrong.com/article/354682-health-benefits-of-green-split-peas/