Split Pea Soup
French-Canadian • Canada
About Split Pea Soup
French-Canadian pea soup, often made with ham or smoked pork.
How to Make Split Pea Soup (Traditional & Healthy Version)
Split Pea Soup, or 'Soupe aux pois,' is a beloved staple of Quebec's French-Canadian cuisine and an essential part of Canada's multicultural food heritage. Traditionally simmered in homes across Quebec during the long winter months, this comforting soup is known for its hearty, rustic flavor and wholesome ingredients. The combination of yellow split peas, aromatic vegetables, and smoky lean ham creates a nourishing dish that is both filling and economical. Canada's diverse culinary landscape embraces this classic soup as a symbol of warmth and togetherness, often served at family gatherings and community events. Its simple yet robust taste profile is reminiscent of early settler recipes, blending resourcefulness with local ingredients. Split Pea Soup is not only a nod to Quebec's French roots but also a testament to how multicultural influences have shaped Canadian cuisine. This healthy, calorie-conscious version preserves all the traditional flavors while making it suitable for modern, health-focused lifestyles. Enjoyed from coast to coast, Split Pea Soup is celebrated for its satisfying, savory taste and smooth texture, making it a comforting choice for lunch or a light dinner. Its nutritional profile, low calorie count, and high protein content make it an excellent addition to any meal plan, especially for those tracking calories or seeking wholesome, Canadian comfort food.
Ingredients(for 1 large bowl (about 350ml))
- 1/2 cup Yellow split peas (dried, rinsed)
- 60g Lean cooked ham (diced, or smoked turkey for lighter option)
- 1/2 cup Carrot (finely diced)
- 1/2 cup Celery (finely diced)
- 1/4 cup Onion (finely chopped)
- 1 Bay leaf
- 1/2 tsp Fresh thyme (or 1/4 tsp dried thyme)
- 2 cups Low-sodium chicken broth
- to taste Black pepper
- to taste Salt (optional, adjust for sodium needs) - optional
Instructions
- 1
Rinse the yellow split peas under cold water until the water runs clear. Drain well.
2 minutes
Rinsing removes excess starch and helps improve the soup's texture.
- 2
In a medium saucepan, add diced onion, carrot, and celery. Sauté over medium heat for 3-4 minutes until vegetables are softened.
4 minutes
Use a non-stick pot and a splash of broth instead of oil for a lighter soup.
- 3
Stir in the split peas, diced ham, bay leaf, and thyme. Mix well to combine the flavors.
2 minutes
Adding herbs early helps release their essential oils.
- 4
Pour in the low-sodium chicken broth. Bring the mixture to a gentle boil, then reduce heat to low.
2 minutes
Simmering gently prevents the peas from breaking down too quickly.
Why This Dish is Healthy
This recipe is a healthy choice because it uses whole, minimally processed ingredients common in Canadian kitchens. The soup is low in calories and fat yet high in fiber and protein, promoting satiety and muscle maintenance. By choosing lean proteins and plenty of vegetables, this dish fits well into a balanced, calorie-conscious diet. It's also adaptable for different dietary needs, making it suitable for many Canadians seeking nutritious comfort food.
This Split Pea Soup is a nutritional powerhouse packed with plant-based protein, complex carbohydrates, and dietary fiber, making it excellent for digestive health and sustained energy. Each serving provides 7g of protein and only 110 calories, making it ideal for those monitoring their intake. Split peas are rich in folate, potassium, and iron, while vegetables add vitamins A and C. Using lean ham and low-sodium broth reduces saturated fat and sodium, supporting heart health.
Pro Tips
- 💡Tip 1: Soak split peas for 1 hour for even quicker cooking and improved digestibility.
- 💡Tip 2: For added nutrition, toss in a handful of chopped spinach in the last 5 minutes of cooking.
- 💡Tip 3: Prepare soup ahead of time—the flavors deepen after a day in the fridge.
Storage & Serving
Cool leftovers to room temperature and refrigerate in an airtight container for up to 3 days. Reheat gently on the stove, adding a splash of broth to loosen as needed. Suitable for freezing for up to 1 month.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
| Protein | 7.0 g |
| Carbohydrates | 16.0 g |
| Total Fat | 2.0 g |
| Fiber | 5.0 g |
Cultural Notes
Split Pea Soup is a CanadianCalorie priority food for restaurant, grocery, high-protein, meal-prep, multicultural or province-level nutrition searches in Canada.
