Indulge in the comforting flavors of Finland with Hernekeitto, a beloved Finnish pea soup that embodies simplicity and nourishment. This classic dish, often enjoyed across generations, combines tender green peas with savory ham or smoked pork, potatoes, carrots, and a hint of herbs for a satisfying meal that warms both body and soul. Join us on a culinary journey to Finland as we explore the rich heritage behind Hernekeitto, a dish cherished for its wholesome ingredients and hearty goodness.

Ingredients:

• 2 cups dried green peas
• 8 cups water
• 1 large onion, finely chopped
• 2 carrots, diced
• 2 potatoes, diced
• 200g ham or smoked pork, diced
• 1 bay leaf
• Salt and pepper to taste
• Mustard, for serving
• Pancakes, for serving

Instructions:

1- Rinse the dried green peas under cold water and soak them overnight in a large bowl of water. Alternatively, you can quick-soak them by bringing them to a boil for 2 minutes, then removing them from heat and letting them soak for 1 hour.

2- In a large pot, combine the soaked peas and 8 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and let simmer, partially covered, for about 1 hour or until the peas are tender.

3- Once the peas are tender, add the chopped onion, diced carrots, diced potatoes, diced ham or smoked pork, and bay leaf to the pot. Stir to combine.

4- Continue to simmer the soup for another 30-40 minutes, or until the vegetables are soft and the flavors have melded together. Stir occasionally and skim off any foam that rises to the surface.

4- Season the soup with salt and pepper to taste. Remove the bay leaf before serving.

5- To serve, ladle the Hernekeitto into bowls and garnish each serving with a dollop of mustard. Serve alongside pancakes for a traditional Finnish meal.

Enjoy your hearty and delicious Finnish Hernekeitto!

Nutritional Values:

Dried Green Peas (per 1 cup, cooked):

• Calories: 230
• Protein: 16g
• Carbohydrates: 41g
• Fat: 1g
• Fiber: 16g

benefits

• Excellent source of plant-based protein.
• High in dietary fiber, which aids digestion and helps maintain bowel health.
• Rich in vitamins and minerals such as iron, potassium, and vitamin A.

Ham (per 3 oz serving):

• Calories: 130
• Protein: 18g
• Carbohydrates: 0g
• Fat: 6g
• Fiber: 0g

benefits

• High-quality protein source, important for muscle repair and growth.
• Contains essential nutrients like B vitamins (including B12), zinc, and phosphorus.
• Provides satiety and flavor to the dish.

Potatoes (per 1 medium potato, about 173g):

• Calories: 110
• Protein: 3g
• Carbohydrates: 26g
• Fat: 0g
• Fiber: 2g

benefits

• Good source of carbohydrates, providing energy for the body.
• Rich in vitamin C, which supports the immune system and skin health.
• Contains potassium, important for regulating blood pressure and muscle function.

Carrots (per 1 medium carrot, about 61g):

• Calories: 25
• Protein: 1g
• Carbohydrates: 6g
• Fat: 0g
• Fiber: 2g

benefits

• Excellent source of beta-carotene, a precursor to vitamin A, important for vision health.
• High in fiber, aiding digestion and promoting a feeling of fullness.
• Provides antioxidants that help protect cells from damage and support overall health.

Onion (per 1 medium onion, about 110g):

• Calories: 45
• Protein: 1g
• Carbohydrates: 11g
• Fat: 0g
• Fiber: 2g

benefits

• Contains flavonoids and antioxidants that have anti-inflammatory and anti-cancer properties.
• Good source of vitamin C and fiber, supporting immune function and digestion.
• May help reduce the risk of heart disease and improve blood sugar control.

Please note that these values are approximate and can vary based on factors such as specific brands, cooking methods, and ingredient sizes. Additionally, the nutritional values do not include any added salt, pepper, mustard, or pancakes, so you may need to account for those separately based on your recipe and portion sizes.