Shamrock Soup

Ease of Prep: Intermediate
Shamrock Soup

A great way to pour one more serving of milk to help you and your family get key nutrients you need.

Prep time: 20 minutes
Cooking time: 15 minutes
Yield: 4 servings


    1/2 cup each: chopped onion, carrot and celery
    1 tablespoon butter
    3/4 cup dry split peas, rinsed and drained
    1 can (13 3/4 ounces) chicken broth
    1 1/2 cups fat free skim or lowfat milk, divided
    4 cups washed and dried fresh spinach leaves
    4 tablespoons diced fully cooked ham
    Salt and freshly ground pepper to taste
    Pinch of freshly grated or ground nutmeg


  1. In a medium saucepan, saute onion, carrot and celery in butter until onion is softened.
  2. Add split peas, chicken broth and half of milk. Bring to a boil, cover and reduce heat to low. Simmer 30 minutes, stirring occasionally, until split peas are tender. Remove from heat; cool slightly.
  3. In blender or food processor, puree split pea mixture with spinach.
  4. Return mixture to saucepan. Stir in enough remaining milk to give desired consistency.
  5. Cook and stir over low heat until mixture comes to a simmer.
  6. Season to taste with salt, freshly ground pepper and nutmeg.
  7. Ladle into bowls; sprinkle with ham.

Nutrition *

    210 calories; 2 g fat; 0 g saturated fat; 5 mg cholesterol; 16 g protein; 34 g carbohydrate;11 g fiber; 530 mg sodium; 160 mg calcium (15% of daily value).

    * Nutrition figures based on using fat free milk.

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