Split Pea Soup

A Mediterranean Diet Favourite

This vegetarian split pea soup recipe is a favourite healthy dinner recipe since it’s not only hearty and delicious, but it’s also incredibly easy to make from a short list of ingredients, simply green split peas and onions cooked until tender, partially pureed, seasoned and flared out with toppings. It is a great companion to Morocco Gold extra virgin olive oil.


Each bowl can be finished with a generous drizzle of Morocco Gold extra virgin olive oil, a few flecks of lemon zest, and a dusting of smoked paprika to give the soup some smoky depth. If you have scallions or toasted nuts on hand these can be added as well.

About Split Peas

Best known for making split-pea soup what it is today, split peas bring on the bean power with B vitamins, especially folate and thiamin, manganese, and a body cleansing 16 grams of fibre per cup. When you’re talking comfort food in the cold weather months, it’s hard to find a healthier soup ingredient.

Nutrition Facts

  • Serving Size: 1 cup
  • Calories: 231
  • Protein: 16 g
  • Fat: 1 g
  • Saturated: 0 g
  • Monounsaturated: 0 g
  • Polyunsaturated: 0 g
  • Carbohydrate: 41 g
  • Sugar: 6 g
  • Fiber: 16 g

Key Vitamins And Minerals

  • Vitamin K Amount: 9.8 mcg    Daily Value: 12%
  • Thiamin Amount: .4 mg Daily Value: 25%
  • Folate Amount: 127 mcg Daily Value: 32%
  • Panthothenic Acid Amount: 1.2 mg Daily Value: 12%
  • Iron Amount: 2.5 mg Daily Value: 14%
  • Magnesium Amount: 70.6 mg Daily Value: 18%
  • Phosphorus Amount: 184 mg Daily Value: 19%
  • Potassium Amount: 710 mg Daily Value: 20%
  • Zinc Amount: 2 mg Daily Value: 13%
  • Copper Amount: .4 mg Daily Value: 18%
  • Manganese Amount: .8 mg Daily Value: 39%
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Ingredients

  • 1 tablespoon extra virgin olive oil
  • 2 large onions, chopped
  • 1 teaspoon fine-grain sea salt
  • 2 cups dried split green peas, picked over and rinsed
  • 5 cups water, plus more to finish
  • Juice of 1 lemon (reserve the zest)
  • To finish: a few pinches of smoked paprika, olive oil, toasted almonds, and/or, scallions

Instructions

  1. Add olive oil to a big pot over med-high heat. Stir in onions and salt and cook until the onions soften, just a minute or two. Add the split peas and water. Bring to a boil, dial down the heat, and simmer for 20 minutes, or until the peas are cooked through (but still a touch al dente).
  2. Using a large cup or mug ladle half of the soup into a bowl and set aside. Using a hand blender (or regular blender) puree the soup that is still remaining in the pot. Stir the reserved (still chunky) soup back into the puree - you should have a soup that is nicely textured. If you need to thin the soup out with more water (or stock) do so a bit at a time - there are times I need to add up to 3 1/2 cups extra.
  3. Stir in the lemon juice and taste. If the soup needs more salt (likely), add more a bit at a time until the flavour of the soup really pops.