Discover the comforting taste of Ärtsoppa, a traditional Swedish pea soup typically enjoyed on Thursdays. This hearty recipe combines split peas, vegetables, and savory spices to create a rich and flavorful dish. Often paired with delicious Swedish pancakes, Ärtsoppa is perfect for a cozy meal. Learn how to make this classic soup from scratch with our easy-to-follow recipe.

Ingredients:

- 2 cups dried yellow split peas

- 1 large onion, chopped

- 2 carrots, diced

- 2 celery stalks, diced

- 1 garlic clove, minced

- 1 smoked ham hock or 2 cups diced ham

- 6 cups water or vegetable broth

- 1 bay leaf

- 1 tsp dried thyme

- Salt and pepper to taste

Instructions:

Prep Peas: Rinse the split peas under cold water. If desired, soak them overnight to reduce cooking time.

Cook Vegetables: In a large pot, sauté the onion, carrots, celery, and garlic in a bit of oil over medium heat until softened, about 5 minutes.

Add Peas and Ham: Add the split peas, smoked ham hock (or diced ham), water or broth, bay leaf, and thyme to the pot. Bring to a boil.

Simmer: Reduce the heat and let the soup simmer, covered, for about 1.5 to 2 hours, or until the peas are tender. Stir occasionally and add more water if needed.

Season: Remove the ham hock, shred the meat, and return it to the pot. Discard the bay leaf. Season the soup with salt and pepper to taste.

Serve: Ladle the soup into bowls and enjoy with traditional Swedish pancakes on the side.

Tips:

- For a vegetarian version, omit the ham and use vegetable broth.

- Garnish with fresh parsley for added flavor and color.

Enjoy this traditional Swedish meal that's perfect for a cozy Thursday dinner!

Nutritional values

Dried Yellow Split Peas (2 cups)

 - Calories: 330 kcal

 - Protein: 25g

 - Fat: 0.8g

 - Carbohydrates: 60g

 - Fiber: 25g

Benefits:

 - High in protein, supporting muscle growth and repair.

 - Rich in dietary fiber, aiding in digestion and promoting heart health.

 - Contains essential vitamins and minerals such as folate, iron, and potassium.

 - Low in fat, making it a heart-healthy choice.

Large Onion (1, chopped)

 - Calories: 44 kcal

 - Carbohydrates: 10g

 - Protein: 1g

 - Fat: 0.1g

 - Fiber: 2g

Benefits:

 - Contains antioxidants like quercetin, which may help reduce inflammation.

 - Provides vitamins C and B6, supporting immune function and metabolism.

 - Adds flavor with minimal calories.

Carrots (2, diced)

 - Calories: 25 kcal

 - Carbohydrates: 6g

 - Protein: 0.5g

 - Fat: 0.1g

 - Fiber: 1.5g

Benefits:

 - High in vitamin A, promoting good vision and immune health.

 - Provides antioxidants such as beta-carotene.

 - Adds natural sweetness and crunch to dishes.

Celery Stalks (2, diced)

 - Calories: 6 kcal

 - Carbohydrates: 1.5g

 - Protein: 0.3g

 - Fat: 0.1g

 - Fiber: 0.6g

Benefits:

 - Low in calories and high in water content, promoting hydration.

 - Provides vitamins A, C, and K.

 - Contains antioxidants and supports digestive health.

Garlic Clove (1, minced)

 - Calories: 4 kcal

 - Carbohydrates: 1g

 - Protein: 0.2g

 - Fat: 0g

Benefits:

 - Known for its cardiovascular benefits and immune-boosting properties.

 - Contains allicin, which may have anti-inflammatory and antimicrobial effects.

 - Enhances flavor with minimal calories.

Smoked Ham Hock or Diced Ham (1, or 2 cups diced)

 - Calories: 250 kcal

 - Protein: 18g

 - Fat: 20g

 - Carbohydrates: 1g

 - Sodium: 1,200mg (varies with curing process)

Benefits:

 - Provides protein and essential nutrients such as iron and zinc.

 - Adds a smoky flavor to dishes.

 - High in sodium, so consume in moderation.

Water or Vegetable Broth (6 cups)

 - Calories: 0 kcal

Benefits:

 - Essential for hydration and cooking.

 - Vegetable broth adds flavor and nutrients such as vitamins and minerals from vegetables.

Bay Leaf (1)

 - Calories: 1 kcal

 - Carbohydrates: 0.3g

 - Protein: 0g

 - Fat: 0g

Benefits:

 - Adds flavor to dishes with minimal calories.

 - Contains antioxidants and may aid in digestion.

Dried Thyme (1 teaspoon)

 - Calories: 6 kcal

 - Carbohydrates: 1.2g

 - Protein: 0.2g

 - Fat: 0.2g

Benefits:

 - Contains antioxidants and may have antibacterial properties.

 - Supports respiratory health and digestion.

 - Adds a fragrant, herbal flavor to dishes.

Salt and Pepper (to taste)

 - Sodium: 2,300mg (daily recommended limit)

Benefits:

 - Enhances the flavor of dishes.

 - Essential for maintaining fluid balance and nerve function.

 - Should be used in moderation to avoid health issues related to high sodium intake.