Delicately sweet and creamy, with the perfect touch of orange. Vitamin-rich, the soup gets added protein from split peas, but your family will never guess they're in there.
1/2 medium red onion, chopped (1/4 cup)
1 large clove garlic, minced
4 medium carrots (10 ounces), sliced (about 2 cups)
1/2 cup dry yellow split peas, rinsed and drained
3-1/2 cups chicken stock or two 14-1/2-ounce cans reduced-sodium chicken broth
2 teaspoons finely shredded orange peel
1/2 cup orange juice
2 teaspoons brown sugar
1/8 teaspoon ground nutmeg
1 dash ground red pepper
1/2 cup fat-free sour cream
1. Lightly coat a large saucepan with cooking oil or nonstick cooking spray. Add onion, garlic, and carrots. Cook and stir over medium heat for 3 to 5 minutes or until onion is tender. Add peas, chicken stock or broth, and orange peel. Bring to boiling; reduce heat and cook, covered, over medium-low heat until carrots and peas are very tender, about 45 minutes. Cool slightly.
2. Place carrot mixture, half at a time, into a blender container or food processor bowl. Cover and blend or process until smooth. Return puree to saucepan.
3. Stir in orange juice, brown sugar, nutmeg, and ground red pepper. Cook and stir over low heat about 5 minutes or just until sugar has dissolved and flavors blend. Remove from heat and cool slightly. Pour soup into a medium bowl; cover and refrigerate 4 hours or until chilled.
4. To serve, add salt, brown sugar, or ground red pepper to taste, if desired. Stir sour cream until smooth, adding 2 tablespoons fat-free milk, if necessary; gently swirl it into soup. Sprinkle with chives. Serve cold. Makes 4 (1-cup appetizer or first-course) servings.
Make-ahead tip: Refrigerate prepared soup, covered, up to 2 days.
Food exchanges: 2-1/2 vegetable, 1-1/2 starch.
Nutritional facts per serving
calories: 197 , total fat: 2g , saturated fat: 0g , sodium: 631mg, carbohydrate: 34g , fiber: 4g , protein: 11g , Calcium (mg): 102mg, vitamin A: 165% , vitamin C: 33% , iron: 11% , vegetables: 2.5diabetic exchange
Source: Better Homes and Gardens