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JANUARY RECIPE

by Mike S. on Monday, January 23, 2012 · 14 comments

in Recipes

Here’s another seasonal favorite from our kitchen to yours.  We just revised our Make-It-Fit guides and we now have icons on our guides to show you if an item is vegetarian, vegan, gluten-free, low-fat or fat-free. We categorize our Split Pea and Potato Barley soup as Low-Fat (meaning 3 grams of fat or less per serving) and Vegetarian (contains dairy or eggs, but no meat or meat products).

We just served this healthy hearty soup during the first part of January! We know its time for some resolution solutions and Souplantation and Sweet Tomatoes cares about what goes into your bodies. Below is a easy recipe that you can make at home and enjoy!

Don’t be daunted by the fact that the recipe makes 20 cups. This soup is even more delicious after a day or two of sitting. I wouldn’t suggest freezing it because of the fresh potatoes, but I found that leftover soup kept fine for a week.

Souplantation and Sweet Tomatoes Split Pea and Potato Barley

Hands on: 30 minutes

Total time: 1 hour, 30 minutes

Canola oil                                                      ¼ cup

Yellow onions (chopped) ¼”               2 ¼ cups

Carrots (chopped) ¼”                             2 cups

Celery (chopped) ¼”                               1 ½ cups

Minced Garlic                                              1 tbsp.

Water                                                              12 cups

Dried green split peas                              2 ½ cups

Potatoes (diced)                                         6 ½ cups

Barley                                                             ¾ cup

Dried basil                                                    ¾ tsp

Dried thyme                                                ½ tsp.

Black pepper                                               ¾ tsp.

Bay leaves                                                    2 leaves

Vegetable base                                           2 tbsp.

Kosher salt                                                   1 ¼ tsp.

Fresh Parsley (chopped)                        3 tbsp.

Preparation:

  • Place oil, chopped onions, chopped carrots and chopped celery into pot. Sauté vegetables until soft.
  • Add minced garlic to vegetables and stir together to combine. Sauté briefly until garlic is fragrant.
  • Add water, dried split pears, diced potatoes, barley, dried basil, thyme, black pepper, bay leaves, vegetable base and salt.
  • Bring mixture to a boil. Reduce heat, and simmer approximately 1 hour or until split peas and barley are soft and fully cooked.
  • Turn off heat. Stir in chopped fresh parsley. Remove bay leaves and serve
  • Season to taste with salt and pepper.

Per 1-cup serving: 193 calories (percent of calories from fat, 15), 9 grams protein, 34 grams carbohydrates, 9 grams fiber, 3 grams fat (trace saturated fat), trace cholesterol, 172 milligrams sodium.

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{ 13 comments… read them below or add one }

Mary Tuesday, January 24, 2012 at 12:51 pm

Where can we find the “Make-It-Fit guides”?

Thanks!

Reply

Tracy M. Wednesday, January 25, 2012 at 8:27 am

It is available on our website or you can grab a Make-It-Fit guide at our restaurants. I can also email you a version if you would like that. Please let me know!

Reply

Mary Wednesday, January 25, 2012 at 10:44 am

Can you provide the direct link that is on the web site? I think I’m just having a difficult time finding it! Thanks so much!

Reply

Tracy M. Wednesday, January 25, 2012 at 12:07 pm

Our nutrition guide has all our menu items located on the website. It can be accessed at http://www.souplantation.com/nutritionguide/

Reply

Wendi Wednesday, January 25, 2012 at 7:41 am

Hi Mike S, I was at the restaurant last night and discovered the Banana Crunch Muffin Top (no sugar added) OMG I am in l.o.v.e.!! Please tell me there is a recipe available??

Reply

Elsea Saturday, January 19, 2013 at 2:32 pm

I am also looking for this recipe. Or even a Souplantation cook book!

Reply

Ann Tuesday, January 31, 2012 at 8:20 pm

Hi Mike!
My husband and I are vegans, so we don’t eat dairy or eggs. We really appreciate that you are now labeling some items as vegan. We enjoyed the vegan soup – I think it was called Sweet Tomatoes and Onion. We wondered about the barley soup which was labeled as vegetarian. Now, reading your recipe, I still don’t see any reference to eggs or dairy in the ingredients, just in your first paragraph. (The soup with chipotle and spinach looked vegan but was labeled vegetarian, too.
Could you help us understand?
Thanks

Reply

Dawn Friday, February 3, 2012 at 5:17 am

Could you tell me why the split pea potato barley soup would be labeled as vegetarian and not vegan? Alot of people in my family have chosen the vegan lifestyle to fight long term illness and asked the ingredients of the pea soup when we were there. This soup sounded vegan to me. Is this correct?

Reply

Kathleen Quinlan Saturday, March 3, 2012 at 11:12 pm

I love this recipe. I am an avid soup eater. This one is on my list!
Kathleen Quinlan

Reply

jo Thursday, December 6, 2012 at 9:40 am

the directions say add dried split pears..LOL took me back for a minute..simply a typo

Reply

Stu Saturday, December 29, 2012 at 11:12 am

I’m also vegan and wonder the same thing about many soups, if Souplantation wants to reply to the 2 other vegans who asked questions.

Reply

Jessica Lopez Monday, January 14, 2013 at 11:02 am

I am also vegan and wondered the same thing and came find out that the Vegetable Base that is included in many of the Vegetarian soups, contains lactose, therefore makes the soup not vegan. Hope this helps!

Reply

Linda Saturday, January 19, 2013 at 7:12 pm

I saw a comment somewhere else that mentioned that the vegetable base had “lacto” something in it…

Reply

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