var_dump($adSection);

Split Pea Soup

48 Reviews
93% would make this recipe again

Quicker and meatless version of the traditional Canadian pea soup.

Preparation : 15 min Cooking : 1 h 10 min
240 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher

Ingredients

1 1/2 cup green split peas (dried), rinsed and drained 300 g
1 onions, finely chopped 200 g
1 leeks, finely chopped 300 g
1 carrots, finely chopped 100 g
1 stalk celery, finely chopped 70 g
2 cloves garlic, minced or pressed
2 tbsp olive oil 30 mL
1 tsp dried savory 1 g
2 bay leaf 0.4 g
4 cups chicken broth 1 L
2 cups water 500 mL
salt [optional]
ground pepper to taste [optional]

Before you start

Split peas do not require presoaking before cooking.

Method

  1. Rinse the split peas well under cold water and drain. Prepare the vegetables : finely chop the onion, leek, carrot, and celery; mince or press the garlic.
  2. Heat the oil in a pot over medium heat. Add the onion and leek, then sauté with occasional stirring 4-5 min until they become translucent. Add the carrot, garlic, celery, savory, and bay leaves. Cook 5 min with occasional stirring. Add the peas, broth, water, salt, and pepper. Bring to a boil then reduce the heat and simmer, uncovered, until the peas become very soft, about 60 min or longer.
  3. Add more water if the soup is too thick or cook it longer to evaporate the extra liquid if the soup is too thin. Ladle the soup into bowls and serve.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 Serving (350g)

Amount

% Daily Value

Calories

240

Fat

4 g

6 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

470 mg

20 %

Carbohydrate

39 g

13 %

Fibre

5 g

20 %

Sugars

7 g

Protein

14 g

Vitamin A

27 %

Vitamin C

12 %

Calcium

6 %

Iron

21 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Calories, Fat, Saturated Fat, Sodium
Source of  :
Calcium, Pantothenic Acid, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
Good source of  :
Copper, Fibre, Iron, Niacin, Phosphorus, Zinc
Excellent source of  :
Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin K

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1 ½
Meat and Alternatives 1 ½
Fats ½

Leave a review

You have to be logged in to leave a review

Members' Reviews

48 Reviews (46 with rating only ) 93% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
lafayette
september 30, 2011

Not bad and hubby really liked it. Might try blending it next time...

Useful 0
TaraFraser
november 28, 2008 | I would make this recipe again

Made this soup for my sick boyfriend - he liked the warm broth for his sore throat. However, some of the peas still felt a bit hard, even after simmering for over an hour. I think maybe my "simmer" setting on my oven is too low? Next time I will try it one notch above "simmer".

Useful 1

Top Reviews

View All Reviews
TaraFraser
november 28, 2008 | I would make this recipe again

Made this soup for my sick boyfriend - he liked the warm broth for his sore throat. However, some of the peas still felt a bit hard, even after simmering for over an hour. I think maybe my "simmer" setting on my oven is too low? Next time I will try it one notch above "simmer".

Useful 1
lafayette
september 30, 2011

Not bad and hubby really liked it. Might try blending it next time...

Useful 0