Split Pea Soup and Its Nutritional Information

How to Make Split Pea Soup and Its Nutritional Information Split pea soup is a comforting and protein-rich dish that’s perfect for a hearty meal. Packed with the goodness of split peas and vegetables, this soup is both delicious and nutritious. In this blog, we’ll guide you through a simple recipe to make split pea soup and explore its nutritional benefits. ### Ingredients for Split Pea Soup To prepare this wholesome soup, you’ll need the following ingredients - 2 cups dried split peas (rinsed and sorted) - 1 tablespoon olive oil - 1 medium onion (chopped) - 2 garlic cloves (minced) - 2 medium carrots (diced) - 2 celery stalks (sliced) - 6 cups vegetable or chicken broth - 1 bay leaf - 1 teaspoon dried thyme - Salt and black pepper (to taste) - Fresh parsley (for garnish) - Optional diced ham or smoked turkey for added flavor ### Step-by-Step Recipe for Split Pea Soup 1. Prepare the Split Peas - Rinse the split peas under cold water and check for any debris. Set aside. 2. Sauté the Vegetables - Heat olive oil in a large pot over medium heat. Add the chopped onion, garlic, carrots, and celery. Cook until the vegetables are softened, about 5-7 minutes. 3. Combine Ingredients - Add the split peas, broth, bay leaf, and thyme to the pot. Stir well and bring the mixture to a boil. 4. Simmer the Soup - Reduce the heat to low, cover, and let the soup simmer for 45-60 minutes, stirring occasionally. Cook until the peas are soft and the soup reaches your desired consistency. 5. Optional Blending - For a smoother texture, use an immersion blender to partially blend the soup. Alternatively, leave it chunky for a rustic feel. 6. Season and Serve - Remove the bay leaf and season the soup with salt and black pepper to taste. Garnish with fresh parsley and serve hot. ### Nutritional Information of Split Pea Soup Split pea soup is highly nutritious and provides a balance of macronutrients and essential vitamins. Here’s an approximate nutritional breakdown per serving (1 cup) - Calories 200-250 - Carbohydrates 35-40g - Protein 10-12g - Fat 2-4g - Fiber 8-10g - Vitamin A 30-40% of the Daily Value (DV) - Iron 15-20% of the DV - Potassium 500-600mg ### Health Benefits of Split Pea Soup 1. High in Protein Split peas are an excellent plant-based protein source, making this soup ideal for vegetarians and vegans. 2. Rich in Fiber The high fiber content supports digestive health and helps maintain stable blood sugar levels. 3. Low in Fat Naturally low in fat, this soup is a healthy choice for weight management. 4. Packed with Nutrients Carrots, celery, and split peas provide essential vitamins and minerals like vitamin A, potassium, and iron. 5. Heart-Healthy The combination of fiber, low fat, and plant-based protein supports cardiovascular health. ### Tips for Enhancing Your Split Pea Soup - Add diced ham or smoked turkey for a smoky flavor. - Use a splash of lemon juice to brighten the flavor. - Serve with crusty bread or crackers for a complete meal. ### Conclusion Split pea soup is a nutritious and satisfying dish that’s easy to make and perfect for any occasion. By following this recipe, you can create a comforting bowl of soup that’s both delicious and healthy. Try it today and enjoy the benefits of this wholesome meal! Focus Keyword How to Make Split Pea Soup and Its Nutritional Information

Ingredients for Split Pea Soup

To prepare this wholesome soup, you’ll need the following ingredients:

  • 2 cups dried split peas (rinsed and sorted)
  • 1 tablespoon olive oil
  • 1 medium onion (chopped)
  • 2 garlic cloves (minced)
  • 2 medium carrots (diced)
  • 2 celery stalks (sliced)
  • 6 cups vegetable or chicken broth
  • 1 bay leaf
  • 1 teaspoon dried thyme
  • Salt and black pepper (to taste)
  • Fresh parsley (for garnish)
  • Optional: diced ham or smoked turkey for added flavour

Step-by-Step Recipe for Split Pea Soup

  1. Prepare the Split Peas:
    • Rinse the split peas under cold water and check for any debris. Set aside.
  2. Sauté the Vegetables:
    • Heat olive oil in a large pot over medium heat. Add the chopped onion, garlic, carrots, and celery. Cook until the vegetables are softened, about 5-7 minutes.
  3. Combine Ingredients:
    • Add the split peas, broth, bay leaf, and thyme to the pot. Stir well and bring the mixture to a boil.
  4. Simmer the Soup:
    • Reduce the heat to low, cover, and let the soup simmer for 45-60 minutes, stirring occasionally. Cook until the peas are soft and the soup reaches your desired consistency.
  5. Optional Blending:
    • For a smoother texture, use an immersion blender to partially blend the soup. Alternatively, leave it chunky for a rustic feel.
  6. Season and Serve:
    • Remove the bay leaf and season the soup with salt and black pepper to taste. Garnish with fresh parsley and serve hot.

Nutritional Information of Split Pea Soup

Split pea soup is highly nutritious and provides a balance of macronutrients and essential vitamins. Here’s an approximate nutritional breakdown per serving (1 cup):

  • Calories: 200-250
  • Carbohydrates: 35-40g
  • Protein: 10-12g
  • Fat: 2-4g
  • Fiber: 8-10g
  • Vitamin A: 30-40% of the Daily Value (DV)
  • Iron: 15-20% of the DV
  • Potassium: 500-600mg

Tips for Enhancing Your Split Pea Soup

  • Add diced ham or smoked turkey for a smoky flavour.
  • Use a splash of lemon juice to brighten the flavour.
  • Serve with crusty bread or crackers for a complete meal.

Try it today and enjoy the benefits of this wholesome meal!

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