Recipe: Savory Split Pea Soup

In winter there is nothing better than a warming bowl of savory split pea soup. This is a recipe I’ve developed after making it a million times. I think these flavors work best. 

campbells-split-pea-soup-67699Making your own homemade pea soup is far more nutritious, healthy and fun than buying it as a canned dead food! Ew. Do yourself a favor and skip the low sodium version. No thanks! You can prep this easy soup in ten minutes and then throw it on the stove and you’re done!

The unique nutrients in green peas provide us with antioxidant and anti-inflammatory benefits. Included in are unique green pea phytonutrients called saponins. One of these phytonutrients – a polyphenol called coumestrol – has recently come to the forefront of research with respect to stomach cancer protection. When coupled with other phytonutrients in green peas – including phenolic acids like ferulic and caffeic acid, and flavanols like catechin and epicatechin – they have a beneficial impact on your health.

Even though peas are considered a low fat food, they are little packets of healthy fats. Green peas are a reliable source of omega-3 fats in the form of alpha-linolenic acid (ALA). In one cup of green peas, you will find about 30 milligrams of ALA. About 130 milligrams of the essential omega-6 fatty acid, linoleic acid, can also be found in a cup of green peas.

Serves 5 to 6 | Prep time: 10 min | Cook time: 1 hr 30 min

Ingredients


  • dried-split-peas1 pound bag of dried split peas (green or yellow)
  • 8 cups chicken stock or water (or half and half)
  • 1 cup chopped yellow onion
  • 1 cup chopped celery
  • 1 cup chopped carrots
  • 1/4 cup extra virgin olive oil
  • 6 cloves garlic, minced
  • 2 teaspoons cumin
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground pepper
  • Garnish with fresh parsley or thyme
  • Add some a few Tablespoons of diced ham or bacon for extra flavor

Instructions


Step 1

Rinse your split peas and set them aside. In a medium-sized stockpot on medium heat, saute the onions, celery and garlic with the olive oil, salt, and pepper until the onions are translucent, 10 to 15 minutes. Carrots, celery and onion are a flavorful French base for all fine cooking!

Step 2

Add the carrots, cumin, split peas, and chicken stock or water. Add diced ham if you opt for this ingredient. Sure makes it tasty! Bring to a boil, then simmer uncovered for 1 hour and 20 minutes.

Step 3

Stir frequently to keep the solids from burning on the bottom. Skim off the foam while cooking.

Step 4

When it’s done cooking, you can leave it chunky, run it through a food mill so it has a finer consistency or run it through the blender for a completely liquid soup.

Step 5

Serve and garnish with ham, bacon, fresh peas, fresh parsley or thyme. Do a drizzle and swirl of olive oil if you want to get fancy.

sweet-pea-soup-with-ham

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Wendy Myers, FDN, CHHC, is a functional diagnostic nutritionist, certified holistic health coach and founder of Live to 110. Her passions include getting you healthy, Modern Paleo, retoxing and detoxing. Discover her Mineral Power Program and enjoy freedom from fatigue and brain fog with metal detox.