Friday, November 27, 2009

Split Pea Soup

(pictured: split pea soup topped with truffle cream and Italian finishing salt)

The weather today was cool (47 degrees Fahrenheit), cloudy, and windy. It also looked as though it was going to rain most of day. Definitely not weather conducive to getting outside. With the wind blowing against the house and leaves rustling around outside soup seemed like the appropriate thing to make today. Not to mention it was something that didn’t need much attention while I did other things in the house.

Split pea soup is one of my favorites. I prefer mine smooth and the hubby likes his chunky. So, to make us both happy I puree half the soup in the blender and leave half chunky and then mix them together. Voila, we are both happy, or equally unhappy depending on how you choose to look at it.

As usual I have kept the fat down by water sautéing the veggies. Additionally I have kept the sodium down by adding a small amount to the pot and then finishing the soup with an acid, in this case lemon juice, and finishing the soup with a sprinkling of salt on top when serving. All these things contribute to the fat and sodium content of this soup. Now I can have a little salad with oil in the dressing without having too much processed fat in my day. Here is the soup I made tonight as part of our dinner.

Split Pea Soup
Makes 8 servings about 2 cups each


1 red onion, peeled and finely minced
4 carrots, finely diced
2 parsnips, finely diced
2 cups water to water sauté vegetables
1 pound split peas
water to cover soup ingredients by 1 inch
3 bay leaves
1 teaspoon Italian finished salt
½ teaspoon freshly ground black pepper
1/2 teaspoon celery seed
3 cloves garlic, peeled and minced
1 lemon, zested and juiced


Water sauté the onion, carrots, and parsnips until tender. Add the remaining ingredients except the lemon and cook until the split peas are tender. The exact time it will take to cook the peas will depend on their age. Older peas and beans take longer to cook but will eventually get soft.

I pureed half the soup in my blender to make texture that is smooth and chunky. However, you can leave it completely chunky or smooth.

Add the lemon juice and zest just before serving. Then taste for seasoning and add salt and pepper as desired. I find that if I add a little on top of each serving I can lower the overall sodium content in our food.

You can top the soup with tofu sour cream, truffle cream, truffle oil or a little extra virgin olive oil. Any of them would work well. I had my soup tonight with a dollop of truffle cream, but I am a truffle junkie.

Nutritional Information:

Amount Per Serving
Calories - 270.06
Calories From Fat (3%) - 8.59

Total Fat - 1.03g
Saturated Fat - 0.15g
Cholesterol - 0mg
Sodium - 287.96mg
Potassium - 957.43mg
Total Carbohydrates - 52.6g
Fiber - 19.3g
Sugar - 9.88g
Protein - 15.41g


This is one of those meals that are so comforting when the weather is cool and generally unpleasant. A hot bowl of thick split pea soup is the perfect answer to cool fall weather in my opinion.

Each serving of this soup contains more than 6,800IU of vitamin A, 200mcg of folate, and 270mg of phosphorus.

Unrelated note:

The hubby is on his way home from the office so we are going to start pulling out Christmas decorations for the cats to knock down.

I will be back tomorrow with more of my recipes from Thanksgiving.

I hope you all have a great evening.


  1. The split pea soup looks and sounds so amazing and comforting! I love the idea of mixing creamy and chunky soup because I like it both ways, YUM! I'm wondering why the total of carb is so high?? I've a bag of split peas in my cupboard, I'll give your recipe a try, thanks Alicia! Have a nice night:)

  2. Oraphan,

    I have grown to like the soup chunky and smooth too.

    The carb count is high for a couple of reasons. One reason is that the split peas themselves are high in both fiber and carbs. Second, the serving is large. You can reduce the carbs by reducing the serving size. If you make the whole batch and have too much, this soup freezes well.

    I hope you have a great night too!

  3. Mmmm...I love split pea soup, and your recipe sounds like a winner! Can't wait to try it--it is soup weather here, too. I am thinking of trying it in the crock-pot :-)


  4. yum, perfect meal for the weather today here (rainy and gloomy), also inexpensive, which is always a good thing!

  5. "or equally unhappy depending on how you choose to look at it."

    and this

    "going to start pulling out Christmas decorations for the cats to knock down."

    love your sense of humor!

  6. Courtney,

    This soup should work fine in the crockpot. I think the truffle cream really was what took it over the top. I hope you like it!


    Glad I could make you smile. Sadly, we really do seem to put Christmas decorations up for the cats to take down. Then I chase the cats to get the decorations back and put them back on the tree. The best part is when one of the little furry darlings grabs the ribbon in their mouth (that I use as garland) and takes off with it through the house. I am certain you can imagine that chaos. Never a dull moment at my house.


  7. Dani,

    Inexpensive is a good thing. I find that most vegan food is fairly inexpensive even when organic, if it is homemade.

    Soup is perfect for gloomy weather I think.

    Stay warm and dry,


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