Split pea soup is often prepared with ham or other types of meat; this adds flavor to the dish. I’ve added a few seasonings to give the soup a depth of flavor (without the meat). Customers really enjoyed this recipe, as simple as it is. Kids too!
1 cup split peas, rinsed and drained
1–2 vegetable bouillon cubes
½ teaspoon smoked paprika
½ teaspoon granulated garlic
¼ teaspoon black pepper
¼ teaspoon ground turmeric
1 medium-size carrot, diced
1 celery stalk, diced
Put split peas into a medium-size pot. Cover with about an inch of water. Bring to a boil, then reduce heat to medium–high. If peas foam up, skim and discard. Cook for 25–30 minutes, stirring occasionally. Add remaining ingredients. Continue to cook for 25–35 minutes, adding more water as needed, until split peas and vegetables are completely cooked. Serve warm or hot. Serves 4.
Health Benefits of Split Peas
1. Lower Cholesterol – Legumes, and split peas in particular, help to reduce blood cholesterol since they contain high levels of soluble fiber. Lowering cholesterol levels reduces the risk of heart disease and stroke by keeping arteries clean.
2. Heart Health – Several studies have shown that eating high fiber foods like split peas reduces the risk of heart disease. Split peas are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers the homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating legumes will keep your heart happy!
3. Digestive Health – Insoluble dietary fiber found in split peas helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.
4. Stabilized Blood Sugar – Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.
5. Good Protein – A single cup of cooked dried peas provides 65.1% of the recommended daily fiber, which makes them a wonderful source of protein for vegetarians and vegans.
6. Increased Energy – Legumes increase steady, slow-burning energy due its fiber and complex carbohydrates. They are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.
7. Weight Loss – Although split peas include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked split peas only contains about 230 calories, but still leaves you feeling full and satisfied.