Split Pea Soup

Split Pea Soup

Quicker and meatless version of the traditional Canadian pea soup.

6 servings
Preparation 15 min
Cooking 1 h 10 min

240 calories per serving 


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, finely chopped    
2 tbsp olive oil   30 mL
1 tsp dried savory   1 g
2 bay leaf   0.4 g
4 cups vegetable broth, low-sodium   1 L
2 cups water   500 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (350g)

Amount

% DV*

* DV = Daily Value

Calories

240

Fat

4 g

6 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

40 g

13 %

Fibre

5 g

22 %

Sugars

8 g

Protein

13 g

Vitamin A

25 %

Vitamin C

10 %

Calcium

6 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Calories, Fat, Saturated Fat, Sodium
Source of :
Calcium, Pantothenic Acid, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
Good source of :
Fibre, Iron, Niacin, Phosphorus, Zinc
Excellent source of :
Copper, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin K

More info


This recipe is in the following categories: Beans/Legumes | Vegetables | Soups | Halal | High Fibre | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | Canadian

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