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Heart Healthy: Split-Pea Soup


Heart Healthy: Split-Pea Soup recipe | TeenieCakes.com

It seems that our version of winter weather has finally arrived in Southern California. We’ve enjoyed some spring-like days these last weeks, but now gray skies and drizzly rain has made its way into our weather forecast. No complaining here – we need it!

Soups On!
I’ve been working on modifications of this Split-Pea Soup for the last couple of weeks. I think we’re just about all split-pea souped out! The best thing about it…it’s a healthful version so I don’t feel as bad about having served bowls of it almost every evening for the last two weeks.

This is a more healthful version of a classic soup that traditionally uses a ham hock. I’m not going to lie to you…there’s no substitute for the fantastic flavor that a ham hock adds to a soup. That said, if you’re looking for a split-pea soup version with less sodium but with split-pea and veggie goodness – this is a good alternative that you can work with and further customize to your culinary and palate preferences.

Serve it up with a fresh baguette that’s been sliced, brushed with extra-virgin olive oil and sprinkled lightly with Parmesan. Toast the slices in the oven at 400 degrees until golden.   Serve the tasty toasts as a complimentary accompaniment next to a cozy mug of this heart healthy soup!

** I am not a dietitian or nutritionist. Consult with your family doctor(s) for nutrition and dietary needs.

Teenie Notes
  • When prepping and picking over dried split peas: Remove any discolored peas and debris that may have found its way into the bag. Fill a bowl with cool water and place peas in the water. After about a minute, any peas that float to the top should be inspected and removed if discolored or odd. Rinse peas in cool water before using.
  • Soup consistency is preference. If the soup becomes too thick, add more liquid.
  • If you prefer a soup where the peas are less broken down, adjust cooking time until the peas and vegetables are tender.
  • Have any other complimentary seasonings on hand? Toss them into the soup for a flavor twist.
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Heart Healthy: Split-Pea Soup
source Cristina from TeenieCakes.com

Makes about 8-10 servings

Ingredients

3 cups dried split peas, sorted and rinsed

8-9 carrots, medium-large sized (not baby carrots), sliced 1/2-inch thick
4 large russet potatoes, peeled and cut into 1/2-inch cubes
2 medium yellow onions, cut into 1/2 or 1/4-inch pieces
3-4 garlic cloves, minced
1 1/2 – 2 teaspoons dried thyme

3 quarts (12 cups) low-sodium, fat-free chicken broth/stock (room temperature)

Sea salt and freshly ground pepper

Directions

In a large stockpot that can hold at least 4 quarts of liquid, combine dried split peas, carrots, potatoes, onions, garlic, thyme and chicken stock. Bring the ingredients to a boil over medium-high heat.

Reduce heat to a quick simmer, partially covering the stock pot with its lid and occasionally stir, about 1 1/2 hours. The peas should start to break down and the vegetables should be fork tender. Skim any foam that floats to the top.

Add salt and pepper to taste. Continue cooking until desired consistency is achieved. If the soup becomes too thick for your preference, add more stock or room temperature water to the soup.

Refrigerate leftovers in a covered container.

** I am not a dietitian or nutritionist. Consult with your family doctor(s) for nutrition and dietary needs.

Dried Split Peas for Split Pea Soup recipe | TeenieCakes.com

Reader Interactions

Comments

  1. Liza says

    I love soups and make a pot at least once a week, at this time of year! This looks like a lolevy one and your photos are really nice. Love the new blog look.

  8. Bunkycooks says

    It’s nice to see a healthy version of this old classic. Ham hocks give dishes great flavor, but they give me the creeps, so I usually substitute a good bacon. I will look forward to trying this soup with no pork products!

    • Cristina - Teenie Cakes says

      Hi Jules:

      Thanks for visiting TC 🙂

      You don’t need to soak the dried split-peas before using. Just pick through them for debris and rinse them w/cool water through a colander before adding to your stockpot of broth/stock and veggies.

  11. Susan says

    Yum! I love Split Pea Soup – and your photos are terrific! Looks like we’re back to sun today in SoCal, but it’s still chilly & great soup weather.

  13. RKM says

    I love this soup! This is perfect for a rainy day and I can taste how wonderful it would be to dip that bread in the soup. Beautiful photo, I am very hungry now. Thanks for sharing this.

  17. Samantha says

    I’m always looking for healthier alternatives and this is a soup I know my family will enjoy. I like the chunks of potatoes and carrots. YUM! Picking up some dried peas next time at market and will plan on trying this during the weekend.

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