Canada Split Pea Soup is a beloved Canadian dish renowned for its rich flavor and nutritional benefits. This comforting soup is made with yellow split peas, aromatic vegetables, and savory seasonings. It's a versatile recipe that can be enjoyed year-round, whether you prefer a vegetarian option or a meaty twist with ham or bacon.
Split pea soup has roots in traditional Canadian cuisine, influenced by the culinary practices of early settlers and Indigenous peoples. The use of split peas, a staple in many cultures due to their long shelf life and nutritional value, became a key ingredient in Canadian kitchens. Over time, this simple yet hearty soup evolved into a staple comfort food, reflecting the country's emphasis on wholesome, satisfying meals.
Ingredients:
- 1-2 cups yellow split peas, rinsed and drained
- 1 large onion, chopped
- 2 medium carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 6 cups vegetable broth or water
- 2 bay leaves
- 1 tsp dried thyme
- 1 tsp dried marjoram
- 1/2 tsp smoked paprika
- Salt and pepper to taste
- Optional: 1 cup diced ham or cooked bacon (for a non-vegetarian version)
Method:
1. Heat oil in a large pot over medium heat. Sauté the chopped onion, carrots, and celery until softened and the onion is translucent.
2. Add minced garlic and sauté for an additional minute until fragrant.
3. Stir in the rinsed yellow split peas, vegetable broth or water, bay leaves, thyme, marjoram, and smoked paprika. Mix well.
4. Bring to a boil, then reduce heat to low and simmer for 45 minutes to an hour, until split peas are tender.
5. Remove and discard bay leaves. Puree the soup with an immersion blender or in batches using a regular blender until smooth and creamy. For a chunkier texture, skip the pureeing step.
6. If desired, stir in diced ham or cooked bacon.
7. Season with salt and pepper to taste. Serve hot.
Notes:
- For a thinner soup, add additional water or broth as needed.
- Enhance nutrition by incorporating other vegetables like potatoes, sweet potatoes, or kale.
- Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
Enjoy the comforting flavors of Canada Split Pea Soup, a timeless classic that’s both nutritious and satisfying!
Nutrition Value:
1. 1-2 Cups Yellow Split Peas, Rinsed and Drained
Nutritional Values (per 1 cup, cooked):
- Calories: 231
- Carbohydrates: 40 grams
- Protein: 16 grams
- Fat: 0.8 grams
- Sodium: 7 mg
- Cholesterol: 0 mg
Vitamins:
- Vitamin A: 0 IU
- Vitamin C: 2 mg
- Folate: 246 mcg
Minerals:
- Iron: 3.8 mg
- Calcium: 64 mg
- Magnesium: 73 mg
- Potassium: 397 mg
Nutritional Benefits:
- Protein: High in plant-based protein, essential for muscle repair and growth.
- Fiber: Rich in dietary fiber, which aids in digestion and helps maintain a healthy weight.
- Iron: Contributes to red blood cell production and prevents anemia.
- Folate: Important for DNA synthesis and cell division, crucial during pregnancy.
2. 1 Large Onion, Chopped
Nutritional Values (per 1 medium onion):
- Calories: 44
- Carbohydrates: 10 grams
- Protein: 1 gram
- Fat: 0.1 grams
- Sodium: 4 mg
- Cholesterol: 0 mg
Vitamins:
- Vitamin A: 2 IU
- Vitamin C: 8 mg
- Folate: 15 mcg
Minerals:
- Iron: 0.2 mg
- Calcium: 26 mg
- Magnesium: 10 mg
- Potassium: 146 mg
Nutritional Benefits:
- Antioxidants: Contains quercetin, an antioxidant that helps reduce inflammation.
- Vitamin C: Supports the immune system and skin health.
3. 2 Medium Carrots, Chopped
Nutritional Values (per 1 medium carrot):
- Calories: 25
- Carbohydrates: 6 grams
- Protein: 0.5 grams
- Fat: 0.1 grams
- Sodium: 42 mg
- Cholesterol: 0 mg
Vitamins:
- Vitamin A: 8350 IU
- Vitamin C: 3 mg
- Folate: 13 mcg
Minerals:
- Iron: 0.2 mg
- Calcium: 21 mg
- Magnesium: 8 mg
- Potassium: 195 mg
Nutritional Benefits:
- Vitamin A: Supports vision, skin health, and immune function.
- Beta-Carotene: Converts to vitamin A, acts as an antioxidant.
4. 2 Celery Stalks, Chopped
Nutritional Values (per 1 stalk):
- Calories: 6
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.1 grams
- Sodium: 32 mg
- Cholesterol: 0 mg
Vitamins:
- Vitamin A: 56 IU
- Vitamin C: 1 mg
- Folate: 9 mcg
Minerals:
- Iron: 0.1 mg
- Calcium: 20 mg
- Magnesium: 8 mg
- Potassium: 80 mg
Nutritional Benefits:
- Hydration: High water content helps keep the body hydrated.
- Low Calories: Great for weight management and satiety.
5. 2 Cloves Garlic, Minced
Nutritional Values (per 1 clove):
- Calories: 4
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
Vitamins:
- Vitamin A: 1 IU
- Vitamin C: 1 mg
- Folate: 1 mcg
Minerals:
- Iron: 0.1 mg
- Calcium: 5 mg
- Magnesium: 1 mg
- Potassium: 12 mg
Nutritional Benefits:
- Antioxidants: Contains allicin, which has anti-inflammatory and immune-boosting properties.
- Heart Health: May help reduce blood pressure and cholesterol levels.
6. 6 Cups Vegetable Broth or Water
Nutritional Values (per 1 cup vegetable broth):
- Calories: 12
- Carbohydrates: 2 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 600 mg
- Cholesterol: 0 mg
Nutritional Benefits:
- Low Calories: Adds flavor without significantly impacting caloric intake.
- Hydration: Helps keep the soup's consistency and adds liquid to the dish.
7. 2 Bay Leaves
Nutritional Values (per 1 bay leaf):
- Calories: 5
- Carbohydrates: 1 gram
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
Vitamins:
- Vitamin A: 10 IU
- Vitamin C: 1 mg
Minerals:
- Iron: 0.5 mg
- Calcium: 18 mg
- Magnesium: 11 mg
Nutritional Benefits:
- Antioxidants: Contains compounds that may aid digestion and improve flavor.
- Digestive Health: May help with digestive comfort.
8. 1 tsp Dried Thyme
Nutritional Values (per 1 tsp):
- Calories: 3
- Carbohydrates: 0.7 grams
- Protein: 0.1 grams
- Fat: 0.1 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
Vitamins:
- Vitamin A: 1 IU
- Vitamin C: 1 mg
Minerals:
- Iron: 0.2 mg
- Calcium: 12 mg
- Magnesium: 7 mg
Nutritional Benefits:
- Antioxidants: Contains thymol, which has antimicrobial properties.
- Flavor Enhancement: Adds a rich, earthy flavor to dishes.
9. 1 tsp Dried Marjoram
Nutritional Values (per 1 tsp):
- Calories: 3
- Carbohydrates: 0.7 grams
- Protein: 0.1 grams
- Fat: 0.1 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
Vitamins:
- Vitamin A: 1 IU
- Vitamin C: 1 mg
Minerals:
- Iron: 0.2 mg
- Calcium: 11 mg
- Magnesium: 5 mg
Nutritional Benefits:
- Antioxidants: Contains compounds with potential antioxidant properties.
- Flavor Profile: Enhances the overall taste of the soup with its subtle, sweet flavor.
10. 1/2 tsp Smoked Paprika
Nutritional Values (per 1/2 tsp):
- Calories: 6
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
Vitamins:
- Vitamin A: 372 IU
- Vitamin C: 0.5 mg
Minerals:
- Iron: 0.4 mg
- Calcium: 8 mg
- Magnesium: 5 mg
Nutritional Benefits:
- Antioxidants: Rich in antioxidants that support overall health.
- Flavor Enhancement: Adds a smoky, deep flavor to the soup.
11. Salt and Pepper to Taste
Salt:
- Nutritional Values: Provides sodium, essential for fluid balance but should be used in moderation.
Pepper:
- Nutritional Values: Contains piperine, which may aid in digestion and improve nutrient absorption.
12. Optional: 1 Cup Diced Ham or Cooked Bacon
Nutritional Values (per 1 cup diced ham):
- Calories: 165
- Carbohydrates: 1 gram
- Protein: 20 grams
- Fat: 9 grams
- Sodium: 1,000 mg
- Cholesterol: 60 mg
Nutritional Benefits:
- Protein: Adds additional protein to the soup.
- Flavor: Enhances the savory, umami flavor of the soup.
This detailed breakdown provides a clear view of the nutritional content and benefits of each ingredient used in the Canada Split Pea Soup
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