Split Pea Soup with Ham Bone

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Average Rating: 5 | Rated By: 10 users

This hearty, stick to your ribs Split Pea Soup with Ham Bone was introduced in New England during the 19th Century by French Canadian mill workers. It is nutritious, hearty and economical. Like all soups, they improve with age, particularly split pea soup. It gets thicker and creamier with each day. This incredibly tasty soup includes veggies such as celery and carrots and is mildly flavoured with the smokiness of ham, thyme and bay leaf. What I love about this soup is, you can serve it as a starter or as an entrée. And for the best part, this wholesome pea soup is lower in calories than most hearty soups

What do we know about split peas and are they low in carbs?

Split peas are healthy, high-fibre food and are not shy of protein. Also, they offer significant levels of iron, zinc and phosphorus. This small bright green legume also offers significant anti-inflammatory properties

What about carbs? Let’s compare split peas with other legumes

  • 1 cup of cooked split peas has 16 grams of net carbs
  • 1 cup of cooked lentils has 24 grams of net carbs
  • 1 cup of cooked black beans has 26 grams of net carbs
  • 1 cup of cooked kidney beans has 27 grams of net carbs
  • 1 cup of cooked pinto beans has 30 grams of net carbs
  • 1 cup of cooked chickpeas (garbanzo beans) has 33 grams of net carbs

As you can see split peas are the lowest in net carbs. So if you are following a low carb diet you can include split peas in moderation. 

Some of my favourite sides to the split pea soup are gluten-free crusty bread, pull-apart soft rolls or our delicious gluten-free chia soda bread.

Ingredients

  • 1 ½ cups dried split green peas
  • 1 Tbsp. extra virgin olive oil
  • 1 medium onion, chopped
  • 2 celery stalks, diced
  • 1 tsp. dried thyme leaves
  • 4 cups gluten free beef stock + 2 cups water
  • 1 small gluten free ham bone (get one from your local butcher)
  • 1 bay leaf
  • ½ tsp. coarsely ground black pepper
  • ½ tsp. sea salt
  • 2 medium carrots, diced
  • 2 garlic cloves, minced
  • Instructions

  • Soak peas in hot water for 10 minutes, then drain
  • In a large pot over medium heat sauté onions and celery in olive oil until translucent. Stir in thyme
  • Add beef stock, water, peas, ham bone, bay leaf, pepper and salt. Bring to boil, cover and reduce heat to low. Cook for 1 hour, stirring as needed. Add the carrots and garlic and cook until peas are tender
  • Remove the ham bone and cut off remaining ham into bite size pieces and return to the soup. Discard bay leaf
  • Adjust seasoning, and if the soup is too thick add more water to desired consistency. The soup will thicken with each day


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