Split Pea Soup

Name: Split Pea Soup
Prep time: 15 min
Cook time: 135 min
Total time: 150 min
Yield: 1 serving
Ingredients: 1/2 teaspoon, vegetable Soybean Oil; 1/4 cup, Spanish or, chopped Onions (Yellow); 1/2 medium, chopped Carrots (Mature); 3 tablespoons, chopped Celery; a pinch Dried thyme; .45 cup, scant cup dried, sorted and rinsed Split peas (dry); .8 cup, plus tablespoon Low-sodium chicken or vegetable broth; 1 .2 cups, plus more if needed Water; 1 .2 teaspoons, generous teaspoon Lemon juice

Dried split peas simmered with onion, carrot and celery in broth until thick — about 405 calories, 25 g protein and 22 g fibre a bowl.

405kcal per serving

25.1gprotein

64.5gcarbs

6.7gfat

110 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep15 min

Cook135 min

Total150 min

Makes1 serving

DifficultyMedium

Split pea soup without the ham: onion, carrot and celery softened in a little oil, then dried split peas simmered in broth and water for two hours until they collapse. A two-cup bowl is around 405 calories, with roughly 25 g of protein and 22 g of fibre, nearly all of it from the peas.

Patience is the technique. Split peas do not need soaking, but they need a long, slow simmer with the lid partly on before they break down and thicken the soup on their own. Skim the foam in the first half hour and top up with water if the pot gets too thick before the peas are done.

The lemon juice goes in at the table, not in the pot; it wakes the whole bowl up. The soup sets like porridge in the fridge and needs a splash of water to loosen. Serve with a crusty roll, or top with croutons and a few drops of olive oil.

Ingredients

Servings

Soybean Oil1/2 teaspoon, vegetable (2 g)
Onions (Yellow)1/4 cup, Spanish or, chopped (30 g)
Carrots (Mature)1/2 medium, chopped (37 g)
Celery3 tablespoons, chopped (16 g)
Dried thymea pinch
Split peas (dry).45 cup, scant cup dried, sorted and rinsed (89 g)
Low-sodium chicken or vegetable broth ^*.8 cup, plus tablespoon (192 g)
Water1 .2 cups, plus more if needed (288 g)
Lemon juice1 .2 teaspoons, generous teaspoon (6 g)

Ingredient swaps

Vegetarian

Low-sodium chicken or vegetable broth → Vegetable broth 192 g

Cook’s tips

Sort the split peas on a plate before rinsing; small stones turn up more often than you would think.
Cook the vegetables until truly soft before the peas go in; once the peas are simmering, the carrot stops softening.
Cool leftovers within 2 hours, refrigerate in a covered container up to 3 days, and reheat to 165°F. Thin with water when reheating; the soup sets firm when cold.
Contains: none of the nine major food allergens.
Naturally gluten-free and dairy-free as written. Plant-based: use vegetable broth.

Method

Wash your hands and all surfaces before you start.
Heat the oil in a soup pot over medium heat. Cook the onion, carrot, celery and thyme 10 to 15 minutes, until tender.
Add the split peas, broth and about two-thirds of the water. Bring to a boil.
Lower the heat and simmer partly covered about 2 hours, until the peas have fallen apart. Skim any foam.
Add the remaining water during cooking if the soup gets too thick.
Stir in the lemon juice just before serving. Refrigerate leftovers up to 3 days.

More to cook