Split Pea Soup is one of my favorite soups but it is also an excellent source of fiber and low in calories.
This recipe makes about 6 cups.
2 3/4 cups water and 1 14-oz can low sodium chicken broth
1 1/2 cup dry split peas, rinsed and drained
1 lb meaty ham bone
1/4 teaspoon dried marjoram
Black Pepper to taste
1 bay leaf
1/2 cup each of chopped carrot, celery, and onion
In a 3-4 quart slow cooker combine split peas, ham bone, marjoram, pepper, bay leaf, carrots, celery and onion. Pour water and chicken broth over all. Cover and cook on low for 8-10 hours or high for 4-5 hours. Remove bay leaf. Remove ham bone, cut off any meat left on bone and stir into soup.
A 1 1/2 cup serving provides 320 calories, only 4 grams fat, about 700 mg sodium, 49 grams carb, 20 grams fiber, and 25 grams protein. You also get 36% of your daily vitamin A and 21% of your daily iron.
If you have diabetes and are counting carbs you can subtract the 20 grams of fiber to end up with only 29 grams carb per serving. The fiber is what also helps lower cholesterol and prevent blood sugar spikes.