Split Pea Soup

52 Reviews
94% 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
240 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 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

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

Net Carbs

34 g

Protein

14 g

Vitamin A

27 %

Vitamin C

12 %

Calcium

6 %

Iron

21 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin K
Good source of  :
Copper, Fibre, Iron, Niacin, Phosphorus, Zinc
Source of  :
Calcium, Pantothenic Acid, 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

52 Reviews (50 with rating only) 94% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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Top Reviews

View All Reviews
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
september 30, 2011

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

Useful 0

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