Split Pea Soup(Low-Fat, Low Calories)
A hearty, low-fat split pea soup packed with vegetables and flavor, perfect for health-conscious eaters seeking comfort in a simple, nourishing bowl.
Ingredients
Instructions
- Combine dried split peas, water, bay leaf, and lite salt in a large kettle.
- Bring to a boil, then reduce heat and simmer for 2 hours.
- Stir occasionally to prevent peas from sticking.
- Add more water if the mixture becomes too dry.
- Add chopped carrots, celery, onion, thyme leaves, and pepper. Continue to simmer for 30 minutes or more.
- Overcooking does not harm the soup as long as it doesn't stick or scorch.
- Just before serving, add vinegar or lemon juice and pepper.
Tips & Substitutions
To enhance the richness of your split pea soup, consider using vegetable broth instead of water for added flavor. If you're low on split peas, you can substitute with lentils, although cooking times may vary. For a spicier kick, add a dash of cayenne pepper or red pepper flakes during simmering. Stirring frequently is essential to prevent the peas from sticking to the bottom of the pot.
Serving Suggestions
Serve your split pea soup with crusty whole-grain bread or a side of Kraut Salad Bavarian for a refreshing contrast. A sprinkle of fresh herbs like parsley or a dollop of yogurt can also elevate the dish. This soup pairs beautifully with Vegan recipes, making it a versatile option for various diets.
Storage & Reheating
Store any leftover split pea soup in an airtight container in the refrigerator for up to 5 days. When reheating, add a splash of water or broth to restore the desired consistency, as the soup may thicken upon cooling. Reheat on the stove over medium heat, stirring occasionally, until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Split Pea Soup(Low-Fat, Low Calories) contains roughly 139 calories, with 3g protein, 29g carbohydrates, and 1g fat. It is an excellent source of vitamin C (49% of the Daily Value), iron (32% of the Daily Value), and vitamin A (23% of the Daily Value), and a good source of calcium. It also contributes 5g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I freeze split pea soup?
Yes, split pea soup freezes well! Allow the soup to cool completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months. To reheat, simply thaw in the refrigerator overnight and then warm on the stovetop or in the microwave.
How can I make this soup thicker?
If you prefer a thicker consistency, you can puree a portion of the soup using an immersion blender or a regular blender. Alternatively, add more split peas during cooking to achieve your desired thickness, keeping in mind that this will also increase cooking time.
What can I add for extra protein?
For added protein, consider incorporating diced cooked ham or turkey bacon towards the end of cooking. Alternatively, you can mix in some cooked quinoa or serve the soup with a side of Beef Jerkies for a hearty protein boost.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).