Split Pea Soup

Gluten Free
Dairy Free
Health score
32%
Split Pea Soup
45 min.
8
109kcal

Suggestions


If you're in search of a hearty yet healthy dish that warms the soul, look no further than this delightful Split Pea Soup. Ideal for anyone seeking gluten-free and dairy-free options, this recipe not only satisfies your cravings but also keeps calorie counts in check with just 109 kcal per serving. Packed with vibrant vegetables and the incredible flavor of herbs, this soup is a celebration of both taste and nutrition.

The comforting combination of split green peas, tender vegetables, and fragrant herbs creates a symphony of flavors that will have you coming back for seconds. The use of low-sodium ham adds a subtle smoky richness, while the fresh basil and oregano elevate the dish with bright, aromatic notes. Whether served as a starter, a nourishing snack, or even as part of a cozy dinner, this soup makes for a versatile and satisfying meal.

In just 45 minutes, you can create a bowl of warmth that serves up to eight people, making it perfect for family gatherings or meal prep for the week ahead. The recipe is simple and requires minimal equipment, so even novice cooks can whip it up with ease. Let this Split Pea Soup be your new go-to dish, offering comfort and health in every spoonful!

Ingredients

  • 0.8 cup baking potato diced peeled ( 1 medium)
  • 0.7 cup carrots diced ( 2 medium)
  • 0.5 cup celery diced ( 2 stalks)
  • 0.3 cup basil fresh minced
  •  garlic cloves minced
  • 16 ounce peas dried split green rinsed drained
  • slices lower-salt ham finely chopped reduced-fat
  • tablespoon butter reduced-calorie
  • 1.5 cups onion minced
  • tablespoons oregano fresh minced
  • 0.5 teaspoon pepper 
  • 0.8 teaspoon salt 
  • cups water 

Equipment

  • dutch oven

Directions

  1. Heat margarine in a large Dutch oven over medium heat until margarine is melted; add onion and next 3 ingredients. Cook 10 minutes or until vegetables are tender, stirring constantly.
  2. Add water, split peas, and potato. Bring to a boil; cover, reduce heat, and simmer 1 hour or until peas are tender.
  3. Stir in basil and remaining ingredients.

Nutrition Facts

Calories109kcal
Protein19.76%
Fat23.49%
Carbs56.75%

Properties

Glycemic Index
46.49
Glycemic Load
5.31
Inflammation Score
-10
Nutrition Score
12.087391370017%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Apigenin
0.18mg
Luteolin
0.08mg
Isorhamnetin
1.5mg
Kaempferol
0.24mg
Myricetin
0.03mg
Quercetin
6.16mg

Nutrients percent of daily need

Calories:109.36kcal
5.47%
Fat:2.95g
4.55%
Saturated Fat:0.8g
4.97%
Carbohydrates:16.07g
5.36%
Net Carbohydrates:11.14g
4.05%
Sugar:5.23g
5.81%
Cholesterol:4.34mg
1.45%
Sodium:347.14mg
15.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.59g
11.19%
Vitamin A:2369.01IU
47.38%
Vitamin C:27.04mg
32.78%
Vitamin K:28.8µg
27.43%
Manganese:0.42mg
21.11%
Fiber:4.92g
19.69%
Vitamin B1:0.23mg
15.44%
Folate:52.58µg
13.14%
Vitamin B6:0.25mg
12.75%
Phosphorus:102.49mg
10.25%
Copper:0.19mg
9.63%
Potassium:336.27mg
9.61%
Vitamin B3:1.88mg
9.39%
Iron:1.64mg
9.11%
Magnesium:35.02mg
8.76%
Vitamin B2:0.12mg
7.18%
Zinc:1.07mg
7.13%
Calcium:61.08mg
6.11%
Selenium:3.08µg
4.4%
Vitamin E:0.48mg
3.23%
Vitamin B5:0.24mg
2.38%
Source:My Recipes