Are you looking for a soup recipe that is comforting, wholesome, and packed with flavor? This nutritious split pea soup is exactly what you need. This dish combines the richness of plant-based proteins with the savory goodness of bacon and smoked sausage, making it a perfect meal for chilly days or whenever you crave a hearty, nutritious bowl.
Ready to learn how to make this delicious dish? Keep reading to discover all the secrets to this amazing recipe!
Ingredients for this nutritious split pea soup:
- 1.1 lbs (approx. 500g) dried split peas
- 8 cups (approx. 2 liters) water (for soaking)
- 1 tbsp white vinegar
- 2 tbsp extra-virgin olive oil
- 3.5 oz (100g) bacon, diced
- 5 oz (150g) smoked sausage (like Kielbasa or Portuguese chouriço), sliced
- 1 medium onion, diced
- 4 garlic cloves, minced
- 250g (approx. 2 medium) carrots, diced
- 1 tbsp salt (adjust to taste)
- 6 cups (1.5 liters) hot water
- Fresh parsley and scallions, to taste
How to make this nutritious split pea soup:
- Prep the Split Peas: Place the split peas in a bowl with 8 cups of water and 1 tablespoon of white vinegar. Soak for 6 to 8 hours. Drain the water and rinse the peas under running water.
- Sauté the Aromatics and Meat: In a large pressure cooker, heat the olive oil over medium heat. Add the diced bacon and sliced smoked sausage, frying until the bacon is crispy. Add the onion and sauté until translucent, then add the garlic and cook until fragrant.
- Add Vegetables: Add the diced carrots and the soaked split peas. Mix well to combine.
- Cook the Soup: Season with salt to taste and add the 6 cups of hot water. Once it starts boiling, seal the pressure cooker and cook on medium heat for 15 minutes after it reaches pressure. If you prefer a soup with some whole peas still intact, cook for only 10 minutes.
- Finish and Serve: Turn off the heat and let the pressure release naturally before opening. Garnish with fresh parsley and scallions, then serve.
Pro-Tips:
This split pea soup is incredibly versatile. For a vegetarian version, simply omit the bacon and sausage and substitute them with potatoes, zucchini, or other seasonal vegetables. For a nice crunch, serve the soup with homemade croutons or toasted sourdough bread.
Split peas are an excellent source of protein, fiber, vitamins (A, B, C, K), and minerals like magnesium, iron, phosphorus, and zinc. These nutrients support digestion, weight management, and nervous system health. Notably, vitamin K is associated with cognitive health and the prevention of neurodegenerative diseases.
Prep & Cook Time:
- Total time: Approximately 9 hours (including soaking time).
- Active cooking time: 15 minutes (under pressure).
Servings:
This recipe makes approximately 6 servings.
Did You Know?
Split peas are a nutrient-dense legume. Beyond their high protein content, they are naturally low in fat and packed with fiber, which helps regulate nutrient absorption and digestion. A single cup of cooked green split peas is a calorie-conscious choice, making it a perfect addition to a balanced diet.
By incorporating split peas into your weekly menu, you’re choosing a hearty, heart-healthy meal. Try this recipe at home and discover how easy and rewarding it is to nourish your body with wholesome, traditional ingredients.