Split Pea Soup

29 Reviews
92% would make this recipe again

Quicker and meatless version of the traditional Canadian pea soup.

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Preparation : 15 min Cooking : 1 h 10 min
260 calories/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, 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, low-sodium 1 L
2 cups water 500 mL
1 pinch salt [optional] 0.2 g
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.

Observations

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

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

260

Fat

5 g

7 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

40 g

13 %

Fibre

5 g

20 %

Sugars

7 g

Net Carbs

35 g

Protein

16 g

Vitamin A

27 %

Vitamin C

12 %

Calcium

6 %

Iron

23 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

29 Reviews (29 with rating only) 92% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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