Easy Hearty Split Pea Soup

Once you get everything into the pot, this soup takes care of itself. Hearty enough as a one pot meal, or serve with a simple omelet and green salad

How to Buy and Store Dried Split Peas

Split peas can be bought in bulk, and stored in an airtight container in the pantry, or prepackaged, which is typically in a one pound portion.

Do Split Peas Need to be Soaked Before Cooking?

Split peas do not need soaking before cooking. You will typically need about eight cups of water per pound, or about three cups of water or broth per cup of dried split peas, and allow about 45 minutes of simmering time for them to soften. I like to start with eight cups of water per pound, and then I keep two cups of water by the stove in case they need more liquid.

Is Split Pea Soup Healthy?

Split peas are a healthy plant-based protein. People might think of peas as a starch because there is some digestible starch in it, but it is a protein powerhouse with lots of fiber and antioxidants. One quarter cup dried split peas has about twelve grams of protein, and eleven grams of fiber. They also contain a robust amount of B vitamins that help us get energy from food. The phosphorus and magnesium help support healthy bones.

People with diabetes benefit from including legumes in their diet because they have a low glycemic index, so do not cause rapid blood sugar and insulin spikes. The soluble fiber helps to slow down absorption of carbohydrates into the bloodstream. The soluble fiber helps you to feel full for longer, so split peas can be helpful for weight loss.

Does Split Pea Soup Give You Gas?

Some people find split pea soup makes them gassy. While soaking is not required, you could soak the peas in water overnight, then discard the soaking water before cooking. I use a sea vegetable in all my soups and stews, including split pea soup, called kombu. Among other health benefits, kombu makes legumes more digestible, reducing the bloat.

What Goes in Split Pea Soup?

Typically, some kind of smoked pork, like a ham hock, is added to split pea soup. You can use a smoked chicken or turkey wing, or keep it vegan by adding a sprinkle of liquid smoke. I am using a couple of organic smoked sausages from a local farm in this recipe because it is what I happened to have around my refrigerator. Seasonings can include any combination of salt, pepper, red pepper flakes, cumin, thyme, aromatics like garlic, by leaves, or dried Italian seasoning blend. Garnishes of whatever seasonings were used in the soup, chopped scallions or chives will give the soup an nice pop, and/or a dollop of sour cream, yogurt, or crème fraiche will make the soup nice and creamy

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How to Make Split Pea Soup

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Easy Hearty Split Pea Soup

Once you get it in the pot, it takes care of itself. This soup is high in protein and fiber, and very satisfying.

Servings 8

Ingredients

• 1 pound split peas
• 2 tbsp good olive oil
• 2 links smoked sausage*
• 2 cups diced onion
• 1 cup diced celery
• 2 cups diced carrot
• 2 tsp dried thyme
• 2 bay leaves
• 6 inch piece kombu**
• 2 tbsp tamari***
• 8 cups water
• 2 tsp fresh ground pepper
• Salt to taste

Instructions

1. Slice sausages into bite size pieces, and sauté in olive oil in a heavy pot, minimum 6 quart size
2. Once browned, remove sausages and set aside
3. In the same pan, add onion, celery, carrot, thyme, and bay leaves
4. Saute over medium heat until vegetables are softened
5. Stir in split peas, add water, tamari, and pepper
6. Cover with lid cracked, simmer 30 minutes, stirring occasionally
7. Add smoked sausage back in and stir, cover and cook 30 minutes more, until peas break down, adding more liquid as needed
8. Taste and re-season as needed, and consider some optional garnishes like fresh herbs, hot pepper flakes, sour cream or crème fraische, croutons, and/or scallions or chives

Recipe Notes

*Swap a ham hock or other smoked pork, turkey or chicken wing for the smoked sausage, or easily make this dish vegan by sprinkling in a little liquid smoke instead of smoked meat, or use a plant based sausage
** and *** You can swap kombu and tamari by using your favorite boxed broth, or using water and salt, but a strip of kombu is helpful in making the split peas more digestible
-Store leftovers in air tight container and consume within five days
-This soup will taste better the next day, so feel free to make on a Sunday for a mid-week meal