Split pea soup or “soupe aux pois” is a Quebecois favourite. It is traditionally made with smoked ham, but I opted for a vegetarian version. Believe me, the flavours are just as good!
What are split peas ? Why should I include them in my diet?
Split peas are rich in protein, fibre, and B-vitamins, and are a great alternative to meat. They originate from whole peas and disintegrate easily with heat, making them an excellent base for creamy soups. If you don’t have any at home, go pick some up! They are extremely cheap and will stretch your food dollar – a 900g bag (ie. size of a medium bag of rice) will cost you less than $2! Check to see where your peas come from, as many pea farms exist in Saskatchewan, Manitoba, and Alberta. Go Canada!
Split Pea Soup: Easier than you think
This is one of the easiest soups out there and chances are you likely already have all the ingredients in your kitchen. I added the last bits of kale from my garden and sweet potato for colour and texture. Start by sautéing all your ingredients in a soup pot:
Add vegetable broth along with some bay leaves, and within an hour your soup will be good to go! Leftovers at the end of the night? Lucky for you this soup freezes well, and will taste even better the next day!
Hearty Yellow Split Pea Soup
- 2 Tbsp (30ml) extra-virgin olive oil
- 2 Tbsp (30ml) butter, unsalted
- 1 large onion, diced
- 2 large carrots, peeled and diced
- 2 celery stalks, diced
- 1 small sweet potato, skin on and diced
- 2 cloves of garlic, minced
- 1 tsp (5ml) of each: ground cumin, dried parsley, dried thyme, dried oregano
- 1.5 cups (375ml) dried yellow split peas, washed
- 2L (2000ml) low sodium vegetable stock
- 2 bay leaves
- 2 Tbsp (30ml) hot sauce
- 2 cups (500ml), shredded kale (optional)
- Salt and pepper (to taste)
- In a large pot, heat olive oil and butter. Sauté onions, carrots, celery, and sweet potato for 3 mins.
- Add garlic and spices, and sauté for an additional 1 min. Add split peas, vegetable stock, and bay leaves.
- Simmer on medium heat for 45-60 mins, or until desired consistency. Add additional water or stock if needed.
- Add hot sauce and kale at end of cooking process.
- Season with salt and pepper to taste.
Per serving (1 cup/250ml): 260 kcal, 8g fat (3g saturated), 33g carbohydrates (4g fiber), 15g protein, 240mg sodium