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Recipe: Split pea soup

Recipe: Split pea soup

Split pea soup — one of many healthy recipes from Mayo Clinic.

When you want a quick, hearty meal, this soup, made with yellow split peas, pairs well with crusty whole-grain bread or a fresh-vegetable medley.


Directions

To make the chive cream, in a small blender or food processor, combine the chopped chives, yogurt, buttermilk, sugar and salt. Process until well blended. Cover and refrigerate until needed.

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Stir in 1/4 teaspoon of the salt. Add the carrot and saute until the carrot is softened, about 5 minutes. Add the garlic and saute for 1 minute. Stir in the split peas, water, stock, the remaining 1/4 teaspoon salt and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes.

In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.

Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cream and garnish with a sprinkle of chopped ham and a few long cuts of fresh chives. Serve immediately.


Ingredients

For the chive cream

  • 3 tablespoons coarsely chopped fresh chives, plus long cuts for garnish
  • 3 tablespoons fat-free plain yogurt
  • 1 tablespoon low-fat buttermilk
  • 1/4 teaspoon sugar
  • Pinch of salt
  • 2 tablespoons olive oil
  • 1 yellow onion, chopped
  • 1/2 teaspoon salt
  • 1 large carrot, peeled and chopped
  • 2 cloves garlic, minced
  • 1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained
  • 3 cups water
  • 3 cups vegetable stock or broth
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup chopped lean ham

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories393 
Carbohydrate56 g 
Cholesterol7 mg 
Fiber12 g 
Monounsaturatedfat6 g 
Potassium 
Protein23 g 
Saturatedfat1 g 
Servingsize 
Sodium695 mg 
TotalFat11 g 

2011-04-15

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