Name: Low-Carb Split Pea Soup Recipe With Healthy Benefits
Prep time: 10 min
Cook time: 3 h
Total time: 3 h 10 min
Yield: 10
Ingredients: 16oz bag of dried spilt peas (rinsed and sorted); 1 large onion diced; 3 large carrots peeled and diced; 1 bell pepper diced; 4 tbs butter; 6-7 cups homemade vegetable broth; 1 tsp chopped garlic; 1 tsp turmeric; 1 tsp coriander; 1 tsp curry powder; 1 tsp salt (more at the end to taste); 1 tsp pepper; 1 tsp dried oregano; 1 bayleaf; Optional - Ham Shank or other meat/protein

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Soups are one of those meals that can be enjoyed any time of the year. They are deliciously satisfying and can be served as the main dish or as a side. This low-carb pea soup recipe with healthy benefits is sure to check all the boxes. It is full of fresh vegetables, spices, and nutritious broth. We are what we eat so give this recipe a try.

Pea soup is a hearty soup that your whole family will enjoy. It really packs a punch when it comes to all the health benefits that it gives you. This recipe is a one-pot meal that is thick, creamy, and full of vegetables. The split peas do not need to be soaked beforehand, they cook right in the pot.

Serve it up piping hot with a basket of freshly baked hard rolls and you’ll have a meal that is good for you and warms the soul. I will show you step-by-step how to make pea soup and have dinner ready in no time. And the leftovers are even better.

Health Benefits of Split Peas (Legumes)

Split peas are a good source of protein and fiber.
Legumes are packed with vitamin B. Vitamin B improves brain function and cell metabolism.
They are also a good source of vitamins and minerals, including iron, and potassium.
Split peas are a good source of folate, and dietary amino acid, and contain bioactive peptides.
Split peas can help to lower cholesterol levels and reduce the risk of heart disease.
They can also help to regulate blood sugar levels and improve digestion.
Split peas are a versatile ingredient that can be used in a variety of dishes, including soups, stews, and salads.

Here is a table that summarizes the differences between yellow and green split peas:

Color	Creamy Yellow	Bright Green
Size	Larger	Smaller
Texture	Creamy	Fibrous
Flavor	Sweet	Intense
Uses	Soups, stews, salads	Soups, stews, salads

Nutritional Value of Low-Carb Split Pea Soup With Healthy Benefits

Onions- are a good source of vitamins C and K, as well as fiber.

Onions also contain sulfur compounds that have been shown to have health benefits, such as reducing the risk of cancer and heart disease.
Onions have been shown to fight against breast cancer and prostate cancer.
Onions are low in calories and fat.
Onions are a versatile ingredient that can be used in a variety of dishes, such as soups, stews, salads, and sandwiches.

Bell peppers- are a good source of vitamins A, C, and E, as well as fiber and potassium.

They are also low in calories and fat. Some of the health benefits of bell peppers include:

Boosting the immune system
Reducing the risk of cancer
Improving heart health
Lowering blood pressure
Promoting weight loss
Protecting against eye diseases
Improving digestion
Relieving inflammation
Boosting energy levels
Improving skin health

Carrots- The nutritional value of carrots is as follows:

Vitamin A: Carrots are an excellent source of vitamin A, which is essential for good vision, skin, and immune function.
Vitamin K: Carrots are a good source of vitamin K, which is important for blood clotting and bone health.
Fiber: Carrots are a good source of fiber, which can help to regulate digestion and promote satiety.
Antioxidants: Carrots are a good source of antioxidants, which can help to protect the body against damage from free radicals.

Carrots are also a low-calorie food and a good source of potassium.

Ham Hocks/Shanks

Ham hocks are a great source of protein. They also contain potassium and are rich in collagen. However, they are loaded with sodium and saturated fats so should be eaten in moderation. Rinsing the ham hocks before adding them to the soup pot can reduce some of the sodium.

Cooking ham hocks (or any bone/joint) over a long time releases a gel-like substance that is the marrow. This has a high protein content and is often used to make homemade bone broth.

Leave out the ham to make this a vegetarian dish. Split peas are an excellent plant-based protein.

Homemade Vegetable Or Chicken Broth

Here is a list of the health benefits of broth:

Broth is a good source of protein and collagen, which can help to improve skin health, hair health, and joint health.
Broth is a good source of electrolytes, which can help to replenish fluids and minerals lost during exercise or illness.
Broth is a good source of gut-friendly nutrients, which can help to improve digestion and gut health.
Broth is a low-calorie food that can help to promote weight loss.
Broth is a versatile ingredient that can be used in a variety of dishes, such as soups, stews, and sauces.
Homemade broth is extra beneficial because you can control the amount of salt.

Save your peels in the freezer to make homemade broth.

Health Benefits of Seasonings

Turmeric aids in arthritis, respiratory infections, and digestive issues such as irritable bowel syndrome (IBS), and liver disease, reduces inflammations, clears blood vessels, fights free radicals, and helps depression among many other attributes.
Coriander helps to fight infections, staves off cardiovascular disease, lowers blood sugar levels, and promotes brain and skin health.
Curry (an Indian blend of spices) fights against cancer, combats Alzheimer’s disease, reduces inflammation, and boosts the immune system.
Oregano is high in antioxidants, may reduce the growth of cancer cells, natural antibiotic, and helps eliminate toxins from the kidneys and liver.
Bay leaves have antibacterial properties and can help stabilize blood sugars.

Overall Health Benefits of Low-Carb Split Pea Soup

All of the ingredients in this pea soup come together to form a powerhouse of healthy benefits. Whether you seek to alleviate high blood pressure or are looking to lower your blood sugar levels this low-carb split pea soup recipe is part of a healthy diet.

Here are some of the health benefits of pea soup:

It is a good source of protein and fiber.
It is a good source of vitamins and minerals, including iron, folate, and potassium.
It can help to lower cholesterol levels and reduce the risk of heart disease.
It can also help to regulate blood sugar levels and improve digestion.
It is a versatile ingredient that can be used in a variety of dishes, including soups, stews, and salads.

Origin Of Pea Soup

The history of split pea soup is a long one beginning roughly 500 years BC. The Romans and Greeks would sell hot pea soup as street vendors. The move to North America by the French Canadian settlers considered pea soup as a mix of split peas with any vegetables they had on hand,

Today the people in Sweden and Finland traditionally eat pea soup on Thursdays – there is even a National Pea Soup Week held in November.

Split peas are grown in many parts of the world, including the United States, Canada, Europe, and Asia. In the United States, split peas are grown primarily in the Midwest and Great Plains.

Ingredients For Low-Carb Split Pea Soup Recipe With Healthy Benefits

16oz bag of dried split peas (rinsed and sorted)
1 large onion diced
3 large carrots peeled and diced
1 bell pepper diced
4 tbsp butter
6-7 cups homemade vegetable broth
1 tsp chopped garlic
1 tsp turmeric
1 tsp coriander
1 tsp curry powder
1 tsp salt (more at the end to taste)
1 tsp pepper
1 tsp dried oregano
1 bay leaf
Optional – Ham Shank or other meat/protein

Instructions On How To Make Low-Carb Split Pea Soup Recipe With Healthy Benefits

Empty the split peas into a colander. Rinse and sort the peas removing any debris. Set aside.

Dice the onion, carrots, and bell pepper into a medium dice.

Melt butter in a 6-quart Dutch oven.

Stir in the diced vegetables and cook for 7-8 minutes or until tender.

Add the garlic and the split peas and stir for 1 minute.

Pour in the vegetable broth, and stir well.

Put the ham shanks into the pot and bring to a boil over medium heat.

Once boiling reduce heat to simmer, cover, and cook on low for at least 1 hour and up to 3 hours.

After the cooking time. Take out the ham and bones. Shred the meat and set aside.

Using an immersion blender on low, puree the soup. It will become rich and thick. Taste for saltiness and add more if desired.

Add the meat back in and serve warm

Notes:

Cooking times are a preference. The pea soup is ready to eat in an hour, but I find the longer it cooks the deeper the flavor.

This pea soup freezes well for up to 6 months. To reheat – add a half cup of water to a saucepan and slowly bring to a simmer.

Pairs perfectly with these no knead dinner rolls.

Pea soup can also be made in a slow cooker or an instant pot.

Additional Ingredients To Add To Pea Soup

Here are some additional ingredients that you can add to pea soup:

Ham
Bacon
Sausage
Corn
Potatoes
Kale
Spinach
Leeks

Wrapping Up Low-Carb Split Pea Soup Recipe With Healthy Benefits

Low-Carb Split Pea Soup Recipe With Healthy Benefits is a delicious and nutritious meal. This recipe makes a lot and it freezes and reheats perfectly for a quick weeknight dinner. A cup of split pea soup is full of complex carbohydrates that help your body sustain energy better.

The vegetables are great for digestive health and the ham is an excellent source of protein. Low-carb split pea soup is a great addition to a balanced diet with numerous health benefits. The grams of carbohydrates range from 20-30 depending on the serving size.

Pea soup is delicious paired with no knead dinner rolls or a side salad. It is an excellent source of fiber, aids the digestive tract and helps lower blood pressure. But most of all it is DELICIOUS!! Traditional split pea soup is a great way to eat for good health and weight management.

A diet rich in legumes (split peas) can be a great food for diabetics by helping to reduce insulin resistance, it can also reduce cholesterol and inflammation. The list of health benefits of eating split pea soup is long and amazing. Make some for yourself, your family, or a neighbor. It is a delicious way to improve your overall health.

Nothing says Autumn (or any chilly day) like a big bowl of hot pea soup to take the chill out. The warming flavors of this pea soup will leave you full and satisfied. It is thick and creamy with a lot of nutritious ingredients.

Freeze any leftovers and reheat them for a delicious snack, lunch, or dinner. I hope you try and enjoy this recipe. It’s one of my husband’s favorite meals. Let me know what different spices you might like to add. The curry is my favorite.

Cheers,

Sarah

Healthy Low-Carb Pea Soup (With Bell Pepper) Recipe

Yield: 10 cups