Greek Split Pea Soup with Lemon

Vegetarian
Health score
49%
Greek Split Pea Soup with Lemon
40 min.
6
494kcal

Suggestions

Ingredients

  • servings cumin for garnish
  • tablespoons evoo for drizzling
  • servings greek feta cheese crumbles for garnish
  • 0.5 cup mint leaves fresh chopped
  • 0.5 cup parsley leaves fresh chopped
  • cloves garlic finely chopped
  • cups peas split green
  •  juice of lemon juiced
  • servings naan breads 
  •  onion chopped
  • servings oregano dried
  • servings paprika for garnish
  • servings salt 
  • servings salt and pepper freshly ground
  • cups a combo of both 

Equipment

  • food processor
  • baking sheet
  • oven
  • wire rack
  • pot
  • blender

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 350 degrees F.
  3. Heat the EVOO in a soup pot over medium heat.
  4. Add the onions and garlic. Season with salt and pepper and cook until tender, 8 to 10 minutes.
  5. Add the stock and peas, bring to a boil, then reduce heat to a simmer and cook until just tender, 20 minutes.
  6. Remove half the soup and puree with the mint and parsley until smooth in a food processor or high powered blender. Return the puree to the pot, and stir in the lemon juice. Taste and adjust the salt and pepper. Cool and store for a make-ahead meal.
  7. For the flatbread: Arrange the flatbread on a wire rack over a baking sheet, spray with the olive oil on both sides and season with salt and oregano. Roast in the oven to toasted and crisp. Store at room temperature in an airtight container.
  8. Reheat the soup over medium heat.
  9. Serve the soup garnished with feta crumbles and a light sprinkle of cumin and paprika, a drizzle of EVOO and flatbread chips.

Nutrition Facts

Calories494kcal
Protein19.95%
Fat23.14%
Carbs56.91%

Properties

Glycemic Index
47.17
Glycemic Load
23.13
Inflammation Score
-10
Nutrition Score
31.619130417057%

Flavonoids

Eriodictyol
1.4mg
Hesperetin
1.1mg
Naringenin
0.07mg
Apigenin
10.98mg
Luteolin
0.54mg
Isorhamnetin
0.92mg
Kaempferol
0.2mg
Myricetin
0.78mg
Quercetin
3.79mg

Nutrients percent of daily need

Calories:494.3kcal
24.72%
Fat:13g
20%
Saturated Fat:4.91g
30.67%
Carbohydrates:71.9g
23.97%
Net Carbohydrates:52.21g
18.99%
Sugar:8.49g
9.43%
Cholesterol:26.7mg
8.9%
Sodium:1902.3mg
82.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.21g
50.42%
Vitamin K:102.86µg
97.96%
Fiber:19.69g
78.75%
Manganese:1.34mg
67%
Folate:218.99µg
54.75%
Vitamin A:2321.13IU
46.42%
Vitamin B1:0.67mg
44.36%
Phosphorus:407.4mg
40.74%
Copper:0.71mg
35.44%
Iron:5.72mg
31.8%
Vitamin B2:0.49mg
28.77%
Magnesium:109.68mg
27.42%
Calcium:272.71mg
27.27%
Potassium:875.97mg
25.03%
Zinc:3.49mg
23.27%
Vitamin B6:0.37mg
18.56%
Vitamin B3:3.51mg
17.57%
Vitamin B5:1.74mg
17.36%
Vitamin C:13.06mg
15.83%
Vitamin E:1.63mg
10.89%
Selenium:6.16µg
8.8%
Vitamin B12:0.51µg
8.45%