Recipe: Split Pea Soup

Written by Haley Veith, Mayo Clinic Dietetic Intern  

Peas are an excellent source of fiber, which can promote health by helping you maintain a healthy weight and lowering your risk of diabetes, heart disease and even some types of cancer!

To make this recipe vegetarian-friendly, choose vegetable broth and skip the ham (without skimping on flavor by adding ½ a teaspoon of smoked paprika).

Take it a step further and make it an easy “peasy” vegan variety, omit the chive cream and simply replace it with your favorite plain vegan yogurt, chopped chives, and a squeeze of a lemon.

Number of servings: 4

Serving Size: 2 ½ cups

Ingredients:

Chive Cream:

3 tablespoons coarsely chopped fresh chives, plus long cuts for garnish

3 tablespoons fat-free plain yogurt

1 tablespoon low-fat buttermilk

1/4 teaspoon sugar

Pinch of salt

Soup:

2 tablespoons olive oil

1 yellow onion, chopped

1 large carrot, peeled and chopped

2 cloves garlic, minced

1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained

3 cups water

3 cups low sodium vegetable stock or broth

1/4 teaspoon freshly ground black pepper

1/2 cup chopped lean ham

Directions:

To make the chive cream, in a small blender or food processor, combine the chopped chives, yogurt, buttermilk, sugar and salt. Process until well blended. Cover and refrigerate until needed.

In a large saucepan, heat the olive oil over medium heat. Add the onion and sauté until soft and lightly golden, about 6 minutes. Add the carrot and sauté until the carrot is softened, about 5 minutes. Add the garlic and sauté for 1 minute. Stir in the split peas, water, stock, and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes.

In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.

Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cream and garnish with a sprinkle of chopped ham and a few long cuts of fresh chives. Serve immediately.

Nutritional analysis per serving:
Calories: 377
Total Fat: 9 g
Saturated fat: 1 g
Trans fat: Trace
Monounsaturated fat: 5 g
Cholesterol: 8 mg
Sodium: 410 mg
Total carbohydrate: 52 g
Dietary fiber: 19 g
Added Sugars: 0 g
Protein: 22 g

For this recipe and more, visit https://www.mayoclinic.org/healthy-lifestyle/recipes