Split Pea Soup
Good nutritional profile
Thick soup of dried green split peas simmered with a smoked ham hock.
Split pea soup is dried green split peas simmered with onion, carrot, celery and a smoked ham hock until the peas fall apart into a thick soup, with the shredded ham stirred back in. A 350 g bowl has about 310 kcal, 21 g of protein and 14 g of fiber, and the ham plus the added salt bring its sodium to about 770 mg. Taste before adding salt, since the hock already seasons the soup.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.1g | 10.9% |
| Fat | 2.1g | 3.0% |
| Carbs | 12g | 4.0% |
| Simple Sugars | 4.2g | Estimate |
| Complex Carbs | 3.7g | Estimate |
| Fiber | 4.1g | 16.4% |
| Water | 79g | 3.2% |
| Calories | 88 | 3.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.44 | g | 2.2% |
| Monounsaturated | 0.88 | g | 3.5% |
| Polyunsaturated | 0.37 | g | 2.8% |
| Omega-3 | 0.111 | g | Estimate |
| Omega-6 | 0.259 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.76 | mg |
| Vitamin E | 0.15 | mg |
| Selenium | 3.83 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 41.9 | mcg | 4.7% |
| vitamin B1 | 0.128 | mg | 10.7% |
| vitamin B2 | 0.059 | mg | 4.5% |
| vitamin B3 | 1.09 | mg | 6.8% |
| vitamin B6 | 0.064 | mg | 3.8% |
| vitamin B9 | 34.9 | mcg | 8.7% |
| vitamin B12 | 0.043 | mcg | 1.8% |
| vitamin C | 0.76 | mg | 0.8% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.154 | mg | 1.0% |
| vitamin K | 4.43 | mcg | 3.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16.1 | mg | 1.6% |
| iron | 0.938 | mg | 5.2% |
| magnesium | 23.9 | mg | 6.0% |
| phosphorus | 84.3 | mg | 12.0% |
| potassium | 214 | mg | 8.2% |
| sodium | 219 | mg | 9.5% |
| zinc | 0.835 | mg | 7.6% |
| copper | 0.184 | mg | 20.4% |
| manganese | 0.233 | mg | 10.1% |
| selenium | 3.83 | mcg | 7.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 191 | mg | 27.3% | 160% |
| Isoleucine | 264 | mg | 18.9% | 118% |
| Leucine | 456 | mg | 16.7% | 100% |
| Lysine | 480 | mg | 22.9% | 134% |
| Methionine limiting | 157 | mg | 15.0% | 92% |
| Phenylalanine | 439 | mg | 25.1% | 144% |
| Threonine | 241 | mg | 23.0% | 130% |
| Tryptophan | 48 | mg | 17.1% | 98% |
| Valine | 285 | mg | 15.7% | 96% |
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Recipe
See full recipeIngredients
- Dried green split peas 450 g
- Smoked ham hock 1 (about 700 g)
- Water 2 L
- Onion 1 large (150 g)
- Carrots 2 medium (150 g)
- Celery stalks 2 (100 g)
- Garlic 2 cloves (8 g)
- Olive oil 1 tbsp
- Bay leaf 1
- Salt 1.5 tsp (9 g)
- Black pepper, ground 1/2 tsp
Instructions
- 1
Rinse the split peas and pick out any stones.
- 2
Heat the oil in a large pot and cook the chopped onion, carrots and celery over medium heat for 6 to 8 minutes; add the garlic for the last minute.
- 3
Add the peas, ham hock, water and bay leaf, bring to a boil and skim the foam.
- 4
Simmer partly covered for 1.5 hours, stirring now and then, until the peas fall apart and the meat is tender.
- 5
Lift out the hock, remove the skin and bone, shred the meat and return it to the pot.
- 6
Season with salt and pepper, remove the bay leaf and add a little hot water if the soup is too thick.