Mayo Clinic Health Library

Recipe: Split pea soup

Updated: 04-15-2011

Dietitian's tip: 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.

Ingredients

Serves: 4

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

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.

Nutritional Analysis per serving
  • Calories: 393
  • Total carbohydrate: 56 g
  • Cholesterol: 7 mg
  • Dietary fiber: 12 g
  • Monounsaturated fat: 6 g
  • Protein: 23 g
  • Saturated fat: 1 g
  • Sodium: 695 mg
  • Total fat: 11 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings