Split Pea Soup Recipe (2024)

FAQs

Is it necessary to soak split peas before cooking? ›

It's true, soaking peas overnight in water shortens their cooking time. But soaking isn't entirely necessary. Split peas cook relatively quickly. Unsoaked peas take from 1 to 2 hours of simmering; soaked peas take about 40 minutes.

Split peas offer significant levels of protein, iron, zinc, and phosphorus. A diet rich in split peas and other legumes may help reduce cholesterol, hypertension, and the risk of prediabetes, and may also offer significant anti-inflammatory effects.

YES! Split pea soup is very healthy – it has 27 grams of protein and 18 grams of fiber in just one serving. And since my goal is at least 25 grams of fiber per day, this soup is an easy way to get there. Split peas are a great source of folate, iron, and potassium.

Salt and pepper you can just stir in. Same goes for bouillion cubes/paste, though you'll want to mix them into a small amount of soup first to get them to dissolve well and then stir that into the rest of the soup. If you want to add real meat, you'll want to cook it a while longer to get the flavor into the soup.

Split peas take a very long time to soften, so you don't have to worry about overcooking them. If you'd like the rest of the vegetables in your soup to retain some bite, add them later into the cooking time.

Add Flour Or Cornstarch

You can thicken soup by adding flour, cornstarch, or another starchy substitute. For the best results, never add flour or cornstarch directly to your soup. If you do, it will clump up on top. Instead, ladle a small amount of broth into a separate bowl and let it cool.

Split peas contain potassium, which helps to lower blood pressure. Due to their potassium-rich nutritional composition, beans, peas, chickpeas, and lentils help lower blood pressure, prevent heart disease, and promote overall heart health.

Now, lots of people soak their split peas first. It can help reduce the cooking time (from 1-2 hours on the stove top, down to 40 minutes) and split peas also have a compound called phytic acid which can make you gassy. It's totally up to you. Just put them in a bowl and let them soak overnight.

However, when peas are dried (also called split peas) and used in soups, they are well-known for causing gas. This also happens with other dried legumes (dried peas, beans, lentils and soya). To avoid the buildup of gas from dried, cooked legumes, introduce them in small quantities to your diet.

Peas contain dietary fibre and antioxidants so they reduce inflammation AND encourage healthy gut bacteria. They're also low in calories but high in protein, antioxidants and micronutrients.

What is healthier lentil or split pea soup? ›

Nutrition: Split peas are richer in nutrients such as vitamins A, C, K, and many types of B vitamins. However, lentils take first place in terms of fiber and protein content and are an excellent source of folate.

Generally any mature bean or pea contains a large amount of potassium and phosphorus. Since people on dialysis and those with later stage kidney disease must limit these minerals, peas are one of the foods that deserve special consideration in kidney diet meal plannning.

I included parsley, salt, and pepper because they are good seasonings for peas. You can also try adding fresh mint (such a delicious combo!) or some crispy bacon pieces.

The belief that beans can't be salted early in cooking also has been disproved in several test kitchens, so salt probably isn't the problem either. If your split peas don't get soft, it's more likely they are old or were stored in a container that wasn't airtight.

The starches and the gelatin will form a mesh when cooling, so the consistency of the pea-soup will always be thick when cold. On heating, do what Mien advised: add some water or broth to the soup to the consistency that you want.

Stovetop. Rinse split peas before cooking. Place 1 cup of split peas in a large pot with 2 cups of water and ½ tsp salt. Bring to a boil, then reduce to a simmer, cover and cook until smooth, 25 minutes.

Cooking. Bring about 1.5 cups of water or broth to a boil for every cup of lentils or split peas.

Split pea soup can be kept refrigerated for about a week, or frozen for up to three months. To freeze, cool the soup completely, then transfer to freezer containers or bags. Thaw overnight in the refrigerator, or gently warm the frozen soup in a saucepan over low heat on the stove top.

How do you cook split peas so they are soft? ›

Rinse the split peas in a colander under cold water. Transfer the peas to a medium-size pot along with water, or stock, and salt. Bring the peas to a boil over high heat. Add on a lid and simmer over low heat for 25 minutes or just until tender.

Split peas are high in fiber, which can help decrease cholesterol, normalize blood sugars and help you achieve and maintain a healthy weight. All of these things, in turn, support a healthy heart.

Split peas and other legumes contain resistant starch, which is hard to digest. Bacteria in the colon break down the starch and as a by-product produce butyrate, a short-chain fatty acid, that may help prevent colon cancer.

Peas contain dietary fibre and antioxidants so they reduce inflammation AND encourage healthy gut bacteria. They're also low in calories but high in protein, antioxidants and micronutrients.

There are some foods that are very beneficial for a diabetic and split peas are one of those foods. This dish should definitely be in your menu. Peas help stabilise blood sugar levels while providing a steady supply of energy.

Tips to reduce gas

These include: soaking beans and legumes in water before cooking them.

Split peas provide fiber, protein, magnesium, and zinc—all things we need more of in our diets. They are also low in calories but highly feeling, making them an ideal ingredient if you're trying to lose weight.

- Soak in cold water until peas are completely reconstituted, with all wrinkles removed. - If you use soda or pea steeping tablets to soften the pea skin, to allow quicker water uptake, dissolve the measure in hot water and stir into cold water mass.

Are green or yellow split peas better for soup? ›

You can use green or yellow split peas. They have a similar taste, so whatever you find at the grocery store will work just fine! I highly recommend using a vegetarian “chicken style” broth. These tend to have a lot more flavor than vegetable broth.

Split peas are a legume full of fibre, 3 B-vitamins and protein – with low levels of fat. All of which is great for liver function.

Like other legumes, green peas have been reported to cause bloating, an uncomfortable swelling of the stomach often accompanied by gas and flatulence. These effects may occur for a few reasons, one of them being the content of FODMAPs — fermentable oligo-, di-, mono-saccharides and polyols.

Split pea soup

Peas are starchy veggies, which means you'll be getting a hefty amount of carbs (26 grams per cup) along with other nutrients like fiber. Many soups also have a lot of salt, so pick reduced-sodium varieties.

To soak your split peas place them in a bowl of water (or a ziplock of water)! They take about 4 hours to be soaked through.

Split peas are a great source of plant-based protein, plus they come with many additional health benefits. A 1/2 cup of cooked split peas contains about 115 calories, 8 grams of protein, and 8 grams of fiber. They are also low in fat, and a good source of folate, iron, and potassium.

But if you're on dialysis, these foods can put an additional strain on your kidneys due to their high phosphorus and potassium content, raising your risk of problems. This includes plant-based proteins such as nuts and nut butters, seeds, dried beans (such as lima, black, white, and baked beans), peas, and lentils.

A 1-cup serving of split pea soup provides 463 milligrams of the 4,700 milligrams of potassium you need on a daily basis. Potassium regulates your heart beat and enables your muscles to work properly.

Bicarbonate of soda (baking soda) added to the peas whilst soaking helps retain colour and, more importantly, it helps to soften their skins, allowing them to absorb the soaking water. It is another vital ingredient.

Add a little sugar to the peas. It's ok, it won't taste weird and it will bring out the natural sweetness. Don't add salt until ready to serve. Salting them too early can dehydrate them and they (obviously) won't be as sweet.

What herbs plant well with peas? ›

Peas grow well with aromatic herbs such as mint and cilantro. These strong scents will repel pests that otherwise love to destroy peas such as aphids. The strong scent of basil repels thrips which are an enemy of peas. Peas also do great with carrots, celery and parsley.

If you don't cook dried beans or peas often, here are a few helpful things to know: Rinse your beans before cooking, as they're not always cleaned before packaging. Soaking dried beans will make them cook more evenly, plus can help remove the enzyme that causes gas.

Bacon, barley, beef, bocconcini, buffalo mozzarella, bulgur, butter, chicken, curry, egg, farro, ham, millet, parmesan, pasta, polenta, pork, prawn, quinoa, rice, ricotta, sesame seeds.

Pea is high in protein - about 7.9 grams per cup. However, pea provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine. Pea pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile.

Salt and pepper you can just stir in. Same goes for bouillion cubes/paste, though you'll want to mix them into a small amount of soup first to get them to dissolve well and then stir that into the rest of the soup. If you want to add real meat, you'll want to cook it a while longer to get the flavor into the soup.

Can you overcook slow-cooker split pea soup? Split peas take a very long time to soften, so you don't have to worry about overcooking them. If you'd like the rest of the vegetables in your soup to retain some bite, add them later into the cooking time.

Yellow onion, celery, carrots and garlic – these vegetables built up the background flavors of the soup. They add some nice color too. Chicken broth and water – I like to use half chicken broth and half water (vs. all broth) so it doesn't overpower the delicate flavor of the peas.

If you do soak them, you can just pop them into a large bowl with a pinch of salt, cover them with a few inches of water and leave them for 12-24 hours (so you can do them before you go to bed and cook them the next night for dinner), then drain and rinse.

Types of Beans and How to Use Them in Your Cooking

Then, strain the beans with a colander, discarding the soaking water. For a faster soak, try boiling the beans in the water for two minutes, then letting them stand for one hour. Another option is to microwave the (covered) beans and water for 10 to 15 minutes.

Now, lots of people soak their split peas first. It can help reduce the cooking time (from 1-2 hours on the stove top, down to 40 minutes) and split peas also have a compound called phytic acid which can make you gassy. It's totally up to you. Just put them in a bowl and let them soak overnight.

Do you rinse split peas after soaking? ›

Split peas, like lentils, do not need to be soaked before cooking. Beans require soaking prior to cooking, but because these are peas they can be used directly in the recipe. It is still a good idea to rinse your peas thoroughly before cooking to remove any dirt particles.

If they are soaked for longer than 12 hours, they can lose their familiar flavor and become overly mushy.

Each pea variety is in its own plastic container filled half full with water, so the peas are well covered. Only soak seeds for about eight to 12-hours and no more than 24-hours. Over-soaking them could cause them to decompose.

3 cups of water for 1 cup of split peas. the desired texture. For split peas that hold their shape, cook for 20 minutes. To make a smooth puree, cook for 40 minutes or longer.

If your split peas don't get soft, it's more likely they are old or were stored in a container that wasn't airtight. Even though they keep for quite a while, dried beans don't keep forever.

Drain beans and discard soak water. (NOTE: Cold water starts but does not complete the rehydration process so the beans will appear wrinkled after soaking. They will fully rehydrate during cooking.)

To cut down on the gassy properties, you can add a little baking soda to your recipe. The baking soda helps break down some of the beans' natural gas-making sugars.

The fiber and protein content of peas is thought to help slow digestion, which, in turn, can help smooth out blood sugar levels after eating. Peas also rank low on the glycemic index scale, with a glycemic index of 22.