Easy Peasy Split Pea Soup

Dairy Free
Health score
54%
Easy Peasy Split Pea Soup
65 min.
4
715kcal

Suggestions

Ingredients

  • 0.5 pound bacon 
  • 1  carrots diced
  • 1  celery stalk diced
  • 1 clove garlic chopped
  • 1 pound peas split green washed and picked clean
  • 1 tablespoon ground cumin 
  • 1  lime for garnish cut into wedges,
  • 6 cups chicken stock see low-sodium
  • 1 medium onion chopped
  • 4 servings salt and pepper black freshly ground
  • 1  tomatoes diced for garnish

Equipment

  • bowl
  • paper towels
  • ladle
  • pot
  • blender
  • immersion blender

Directions

  1. Watch how to make this recipe.
  2. Slice the bacon into 1/2-inch chunks.
  3. Add to a large soup pot and cook over medium-high heat to render the fat and get crispy on all sides, about 8 minutes total. The more brown the better; just don't burn them. They are perfect when they are more chewy than juicy.
  4. Remove bacon chunks and set aside on a paper towel lined plate.
  5. Pour off all but 2 to 3 tablespoons of fat from the stock pot.
  6. Add the onion, carrot and celery with a pinch of salt and pepper and saute until onions are just translucent, about 6 to 8 minutes. Stir in the garlic and cumin and let cook another minute before adding the split peas and stock. Cover and bring to a boil. Reduce the heat and simmer until the peas are al dente (cooked through, but slightly firm and whole), about 20 minutes. Cool for 5 minutes.
  7. Ladle out about 3 cups of the peas and carefully blitz the remaining soup using an immersion blender or countertop blender until creamy. If using a countertop blender be sure to only fill it about 1/3 the way up and start on a slow speed, then raise to a higher speed. This method will take a bit longer due to the need to blitz in batches.
  8. Pour the soup back into the pot. Return the 3 cups of peas to the soup and stir to combine and heat through. Season with salt and pepper, to taste. To serve, ladle the soup into bowls and top with bacon, tomato and a squeeze of lime.

Nutrition Facts

Calories715kcal
Protein23.48%
Fat32.31%
Carbs44.21%

Properties

Glycemic Index
60.71
Glycemic Load
1.89
Inflammation Score
-10
Nutrition Score
39.09434783977%

Flavonoids

Hesperetin
7.2mg
Naringenin
0.78mg
Apigenin
0.03mg
Luteolin
0.03mg
Isorhamnetin
1.38mg
Kaempferol
0.25mg
Myricetin
0.07mg
Quercetin
5.88mg

Nutrients percent of daily need

Calories:714.71kcal
35.74%
Fat:26.45g
40.68%
Saturated Fat:8.41g
52.56%
Carbohydrates:81.42g
27.14%
Net Carbohydrates:50.56g
18.38%
Sugar:12.57g
13.96%
Cholesterol:37.42mg
12.47%
Sodium:515.52mg
22.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.24g
86.48%
Fiber:30.86g
123.45%
Manganese:1.75mg
87.68%
Folate:325.34µg
81.33%
Vitamin B1:1.03mg
68.67%
Phosphorus:635.62mg
63.56%
Copper:1.25mg
62.5%
Vitamin A:3026.83IU
60.54%
Vitamin B3:10.88mg
54.41%
Potassium:1741.81mg
49.77%
Iron:7.31mg
40.59%
Magnesium:155.68mg
38.92%
Zinc:4.67mg
31.16%
Vitamin B2:0.43mg
25.17%
Vitamin B5:2.46mg
24.56%
Vitamin B6:0.49mg
24.31%
Vitamin K:21.65µg
20.62%
Selenium:13.62µg
19.46%
Vitamin C:14.44mg
17.51%
Calcium:115.49mg
11.55%
Vitamin B12:0.64µg
10.62%
Vitamin E:0.71mg
4.73%
Vitamin D:0.23µg
1.51%