Fat-Free Seven Minute Split Pea Soup


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Easy, easy, easy. Delicious, delicious, delicious. A constantly requested favorite at my house, this quick and simple soup really takes just about seven minutes to prepare. Serve with a garnish of fat free croutons, a dollop of fat free sour cream, or sourdough bread on the side.



  • 2 Fifteen ounce cans peas with liquid
  • 2 Fat Free Hot Dogs
  • 1/2 teaspoon onion powder
  • 1 can water
  • 3-4 dashes Tabasco sauce, or to taste
  • ground pepper, to taste
    Per-Serving Nutritional Data

  • Servings per recipe: 4
  • Calories: 126
  • Total Fat: 0.61g
  • Saturated Fat: 0.11g
  • Percentage of Calories from Fat: 4%
  • Cholesterol: 7mg
  • Sodium: 864mg
  • Carbohydrates: 21g
  • Protein: 9g

      Place one can of peas, one can of water and the remaining ingredients into a blender. Blend at high until pureed. Pour into a 3 quart sauce pan. Puree remaining can of peas. (Most blenders are not large enough to puree all ingredients in one batch, if you own a VitaMix Blender or a food processor you can mix the whole recipe in one container.) Combine into sauce pan with first batch. Heat and serve. Serves 4.

    Note 1: If soup is held in pot to keep warm or refrigerated it may become thickened. If thinning is desired add a touch of water or broth to desired consistency. If you prefer a thicker soup, add a bit less water that one can.

    Note 2: If sodium intake is a concern, reduce sodium count by replacing regular canned peas with “no salt added” or reduced salt canned peas. This will reduce the sodium count by almost 600mg per serving.




    Copyright 1995-2014 Melinda Perino-Bebb. All rights reserved. Information may not be copied, printed or otherwise reproduced without the written consent of the owner.



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