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Pea Soup with Dumplings

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Serves 4

Silky smooth split pea soup with winter vegetables and golden dumplings. A true winter warmer and oh so healthy.

Per serve: 2064kj (493cal); 4.8g total fat (2.3g saturated fat); 27g fibre


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You’ll need

Soup
2 cups green split peas
1 large onion, chopped
2 large garlic cloves, peeled & smashed
1 large carrot, peeled and diced (optional)
2 stalks celery, sliced or chopped
4 cups stock
4 cups water
1 bay leaf
Salt & pepper

Dumplings
3/4 cup self raising flour
3 tsp butter
1/2 tsp each salt & pepper
1/2 cup reduced fat milk
1 tbsp freshly chopped herbs (parsley, thyme, rosemary, sage….)

Let’s go

Put peas and onion into a large soup pot and add water, stock, celery, garlic and bay leaf. Bring to the boil, cover and simmer gently for about 1½ hours. Stir from time to time, removing any white foam from the top. Add more water if you feel it’s getting a little dry: I always keep the kettle boiled and ready just in case. Add carrots along with dumplings and cook for a further 20-30 minutes with the lid on.

To make dumplings: combine flour, salt, pepper and fresh herbs. Cut in margarine (rub into mixture to make fine crumbs) and gradually stir in enough milk to make a soft dough (firm enough so it’s not wet on your hands). Divide into balls – about a teaspoon or so.
Tip: this soup freezes well without the dumplings. To add the dumplings, just defrost soup and pop back on the stove top. Cook as above.

Why it’s good for you
There is no butter or oil used in making the soup and just a little in the dumplings for flavour. The rest is vegetables and lots of fibre. Gorgeous!
Per serve: 2064kj (493cal); 4.8g total fat (2.3g saturated fat); 27g fibre

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