The ultimate comfort food is this recipe for split pea soup! In addition to being a family favorite, this filling, nutrient-dense dish is very adaptable. This recipe looks to be a tasty and filling option for anyone who is vegan, vegetarian, or simply craving a nutritious meal.
Table of Contents
Why Split Pea Soup is Perfect for Pregnancy
Extra nutritional attention is frequently needed during pregnancy, and a split pea soup recipe is a great way to support the health of both the mother and the unborn child. Besides being an important source of folate, which is necessary in case of pregnancy, the high protein and fiber content of the soup helps to sustain a balanced diet. It is also an excellent method of sneaking in an extra amount of vegetables and necessary vitamins such as A and C, which help stimulate immunity.
The Nutritional Benefits of Split Pea Soup
Split peas are packed with nutrients that contribute to the health of both mother and baby. Here are some key benefits of adding this dish to your pregnancy meal plan:
High in Protein
Split peas are an excellent source of plant-based protein, essential for tissue growth, repair, and muscle building during pregnancy. One cup of cooked split peas provides approximately 16 grams of protein, making it a perfect addition to your diet for sustained energy, immune function, and overall growth and development.
Rich in Fiber
The high fiber content in split peas helps regulate digestion, prevent constipation, and stabilize blood sugar levels, which is a common issue during pregnancy. One cup of cooked split peas provides about 16 grams of fiber, which is approximately half of the recommended daily intake for pregnant women, helping support gut health and reduce bloating.
Packed with Folate
Folate is an essential nutrient in early pregnancy for the development of the baby’s brain, spinal cord, and nervous system. Split peas are an excellent source of folate, with one cup offering around 230 micrograms of folate, covering nearly 60% of the daily recommended intake, reducing the risk of neural tube defects and supporting a healthy pregnancy.
Low in Fat
Because it is naturally low in fat, this soup is a great option for pregnant women who want to keep their weight in check and support heart health. With only one gram of fat per serving, split peas are a satisfying but low-calorie option that still provides essential nutrients.
Loaded with Micronutrients
Iron, potassium, and magnesium are just a few of the vital micronutrients that split peas are rich in, supporting general health throughout pregnancy. While potassium and magnesium are essential for blood pressure regulation, muscle support, and cramp prevention, iron helps prevent anemia and promotes healthy red blood cell production, all of which help ensure a smooth pregnancy.
Split Pea Soup Nutrition Table
Here’s a more detailed breakdown of the nutritional value for a 1-cup serving of split pea soup:
| Nutrient | Amount per 1 Cup (240g) | Daily Value (DV) % |
| Calories | 230 kcal | 11% |
| Protein | 16g | 32% |
| Carbohydrates | 40g | 13% |
| Fiber | 16g | 64% |
| Folate | 230mcg | 58% |
| Iron | 2.5mg | 14% |
| Magnesium | 48mg | 12% |
| Potassium | 400mg | 11% |
| Fat | 1g | 1% |
| Sodium | 10mg | 0% |
This table demonstrates the high nutrient content of split pea soup, particularly when paired with additional vegetables and seasonings. It is very filling and promotes general health during pregnancy because of its high fiber and protein content.
How to Make the Best Split Pea Soup
A split pea soup recipe can be easily made and modified to accommodate dietary restrictions. This recipe can suit everyone’s needs, whether you want a vegan version or want to add some meat for flavor. The base of the soup remains the same: split peas in a strong, flavorful broth.
Ingredients:
- 2 cups split peas (green or yellow)
- 1 onion, chopped
- 2 carrots, peeled and diced
- 2 celery stalks, chopped
- 4 garlic cloves, minced
- 1 bay leaf
- 6 cups vegetable broth (for vegan version) or chicken broth (for non-vegan)
- 1 tsp dried thyme
- Salt and pepper, to taste
- Olive oil for sautéing
Instructions:
- Prepare the vegetables: Heat olive oil in a large pot over medium heat. Sauté the onion, garlic, carrots, and celery until softened, about 5 minutes. Stir occasionally to avoid burning, and let the vegetables release their natural flavors. This step helps build a rich base for the soup, ensuring a depth of flavor in every bite.
- Add the split peas: Add the split peas, broth, bay leaf, thyme, salt, and pepper. Stir to combine, making sure the peas are evenly distributed with the vegetables. This is when the flavors begin to meld together, creating a delicious, hearty foundation for the soup that will simmer to perfection.
- Cook the soup: Bring the soup to a boil, then reduce the heat and simmer for about 40-45 minutes, or until the peas are tender. Stir occasionally to ensure the peas don’t stick to the bottom of the pot and that everything is cooking evenly. During this time, the soup will thicken and become wonderfully fragrant as the split peas break down.
- Blend (Optional): Depending on your preferred texture, blend the soup in a regular blender or an immersion blender for a smoother consistency. Ignore this step if you want a chunkier soup. Blending the soup will produce a velvety smooth finish that is satisfying and comforting if you’re looking for a creamier texture.
- Serve: Ladle the soup into bowls and garnish with fresh herbs or a squeeze of lemon for added flavor. You can also top with a dollop of sour cream or a sprinkle of grated cheese for an extra touch of richness. Serve immediately while hot for the most comforting, delicious experience.
Variations on the Classic Split Pea Soup Recipe
Although the traditional split pea soup recipe tastes great by itself, there are many ways to modify it to suit dietary requirements or personal tastes.
Vegan Split Pea Soup Recipe
A vegan split pea soup recipe is just as flavorful and filling as the regular version. With its flavorful spices and rich, earthy split peas, this vegan version is a great lunch or dinner option on its own.
Variations:
- For a creamy soup, you can add gelatin eggs to the soup by adding 1/4 cup cashew cream or coconut milk to the soup after blending it. This will not only add richness and velvety texture to the soup but will also have a faint nutty taste, which will add luxury and comfort. The split peas are earthy and combine well with coconut milk, which makes it velvety, but it does not require dairy.
- Add greens: You can add spinach, kale, or chard within the last few minutes of cooking to add additional nutrients. These green leafies add an extra dose of freshness and color to the soup, hence making it even more nourishing and vibrant. They also enhance the fiber and antioxidant content of the soup, which is useful for all-around health.
- Spicy twist: Add a dash of cayenne pepper or paprika and make it hot. A bit of spice can bring out the flavors and sporadically bring a bit of the kick into a soup, and individualize it to the person who likes the fieriness in dishes. Control the intensity of the heat according to one’s own taste.
- Herb variety: Experiment with rosemary, oregano, or parsley for unique flavor profiles. Fresh or dried herbs can be added to the soup for an aromatic burst of flavor. Each herb brings its own distinct essence, making it easy to customize the soup to your tastes and elevate the overall taste experience.
Vegetarian Split Pea Soup Recipe
While dairy-based ingredients like cream or cheese can improve this vegetarian split pea soup recipe, it still has all the flavors and health advantages of the vegan version. This decision contributes to a delicious and healthy dish, which will satisfy the needs of any diet. Regardless of your preference for the sharpness of cheese or the richness of cream, this version allows you to add even more decadence and satisfaction to the soup without sacrificing its healthful attributes.
Variations:
- Creamy texture: Add a cup of heavy cream or half-and-half after blending the soup for richness. This will create a smooth, velvety base, making the soup more luxurious and comforting. The cream adds a depth of flavor that complements the earthiness of the peas and makes each spoonful indulgently rich.
- Cheese lovers: Stir in grated Parmesan cheese or top the soup with shredded cheddar before serving. The cheese adds a savory, umami flavor that enhances the overall depth of the soup. The richness of the cheese pairs beautifully with the vegetables and peas, creating a more filling, hearty dish.
Best Split Pea Soup Recipe for Your Family
This best split pea soup recipe can be customized to suit all tastes. With the basic structure of split peas, vegetables, and broth, you can add your preferred seasonings or mix-ins to make it uniquely yours. If you’re a family with a variety of dietary needs, this recipe adapts to fit everyone’s preferences. It’s an ideal choice for a family meal, as it can be easily scaled up or down and offers plenty of flexibility in terms of flavors and ingredients.
Variations:
- Meat lover’s option: For an added smoky taste, add diced bacon or ham. The earthiness of the split peas and the richness of the meat combine to make a filling, savory soup that is ideal for people who prefer meat-based dishes. The smoky undertones of the bacon give the soup a delectable depth that increases comfort and contentment.
- Herb-infused broth: To enhance the broth’s aromatic flavor profile, steep a few sprigs of thyme or rosemary. The rich, aromatic notes that these herbs add to the broth go very well with the split peas. In addition to improving the dish’s flavor, the herbs give it a sophisticated and cozy touch.
Easy Split Pea Soup Recipe for Busy Days
An easy split pea soup recipe is a lifesaver on hectic days. This dish is ideal for people with limited time because it requires little preparation and cooks quickly—it can be served in less than an hour. You can quickly prepare a warm, satisfying meal with a few simple ingredients. Even on the busiest of days, you can enjoy a healthy, home-cooked meal thanks to this easy and quick recipe.
Variations:
- Faster cook time: Reduced cooking time: For a quicker meal, use split peas that have already been cooked or canned. Add the peas straight to the pot without soaking them. This shortcut preserves all the vital nutrients while drastically cutting down on cooking time. This recipe is also a great last-minute dinner option that still has full flavor thanks to canned peas.
- No chopping needed: Cut your prep time shorter by using chopped vegetables, which most stores have in their frozen food section already. The reason why this is such a time-saving trick is that you will not have to chop different vegetables, thus also allowing you to concentrate on simmering the soup and not focus on chopping. Chosen vegetables will also make this dish more convenient for anyone with a busy schedule or who is not an expert in the kitchen.
FAQ Section on Split Pea Soup Recipe
1. Can I make split pea soup ahead of time?
Yes! Split pea soup stores well in the fridge for up to 5 days. You can also freeze it for up to 3 months.
2. How can I make split pea soup spicier?
You can add cayenne pepper, paprika, or a chopped jalapeño to give your soup a spicy kick.
3. Can I use yellow split peas instead of green?
Yes, you can make this recipe with either green or yellow split peas. Both varieties have a similar flavor, but yellow split peas tend to create a smoother soup.
4. Is split pea soup good for pregnancy?
Yes, the nutrients in split pea soup, including protein, fiber, and folate, are ideal for a healthy pregnancy.
5. Can I freeze split pea soup?
Split pea soup does freeze well. Before putting it in airtight containers, allow it to cool fully. Just reheat in the microwave or on the stovetop.
Final Thoughts
A split pea soup recipe is a classic dish that offers both comfort and health benefits, making it a great choice for all stages of life, especially pregnancy. Whether you prefer a vegetarian, vegan, or classic version, this dish is easy to prepare, nutritious, and satisfying.
Make your own homemade split pea soup! Share your thoughts, experiences, or even your own twist on this recipe in the comments below.
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