Split Pea Soup With Smoked Salmon
If you have memories of eating split pea soup with ham as a child, our soup will fill that spot in your heart (and help improve heart health with omega-3 fatty acids).
Photo: Yvonne Duivenvoorden
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Nutritional Bonus: Split peas are the quickest cooking of the dried legumes yet they pack the same nutritional punch. They’re an excellent source of soluble fiber and protein – a combination that helps stabilize blood sugar and promote satiety – as well as molybdenum, manganese, folate, thiamin and potassium.
Ingredients
- 1 1/2 cups dried split peas
- 2 medium carrots, peeled and chopped (2 cups)
- 2 celery ribs, chopped
- 1 large yellow onion, peeled and chopped (1 cup)
- 2 tbsp fresh lemon juice
- 2 tsp dried dill
- 12 oz hot-smoked wild-caught salmon, crumbled into chunks, divided
Preparation
- In a 4-qt pot, combine peas, 8 cups water, carrots, celery and onion. Bring to a boil over medium-high heat, then reduce heat to medium-low to maintain a gentle simmer, covering with lid slightly ajar. Cook for about 40 minutes, stirring often. Peas should be falling apart and tender.
- Stir in lemon juice, dill and half of salmon and simmer for 5 more minutes. Remove pot from heat, spoon soup into bowls and top with remaining salmon, dividing evenly.
Nutrition Information
- Serving Size 1 1/2 cups
- Calories 253
- Carbohydrate Content 35 g
- Cholesterol Content 13 mg
- Fat Content 4 g
- Fiber Content 15 g
- Protein Content 21 g
- Saturated Fat Content 1 g
- Sodium Content 495 mg
- Sugar Content 3 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 0 g