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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Yvonne Duivenvoorden

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.

10 cups
Prep Time
10 min
Cook Time
35 min
45 min


  • 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


  1. 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.
  2. 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