When you want a quick, hearty meal, this high-fiber soup, made with yellow split peas, pairs well with crusty whole-grain bread or a fresh-vegetable medley. Recipe courtesy of the Mayo Clinic.

Ingredients

For the chive cream

3 T. coarsely chopped fresh chives, plus long cuts for garnish

3 T. fat-free plain yogurt

1 T. low-fat buttermilk

1/4 tsp. sugar

Pinch of salt

2 T. olive oil

1 yellow onion, chopped

1/2 tsp. salt

1 large carrot, peeled and chopped

2 cloves garlic, minced

11/2 c. dried yellow or green split peas, picked over, rinsed and drained

3 c. water

3 c. vegetable stock or broth

1/4 tsp. freshly ground black pepper

1/2 c. chopped lean ham

Serves 4

Directions

To make the chive cream, in a small blender or food processor, combine the chopped chives, yogurt, buttermilk, sugar and salt. Process until well blended. Cover and refrigerate until needed.

In a large saucepan, heat the olive oil over medium heat. Add the onion and sauté until soft and lightly golden, about 6 minutes. Stir in 1/4 teaspoon of the salt. Add the carrot and sauté until the carrot is softened, about 5 minutes. Add the garlic and sauté for 1 minute. Stir in the split peas, water, stock, the remaining 1/4 teaspoon salt and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes.

In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.

Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cream and garnish with a sprinkle of chopped ham and a few long cuts of fresh chives. Serve immediately.

Nutritional analysis per serving: calories 393; sodium 695mg; total fat 11g; total carbohydrate 56g; saturated fat 1g; dietary fiber 12g; monounsaturated fat 6g; protein 23g; cholesterol 7mg.

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