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Split Pea Soup: A Warm Bowl of Nutritious Comfort Food

Picture of American Specialty Health
By American Specialty Health on January 2, 2023
Split Pea Soup: A Warm Bowl of Nutritious Comfort Food

When cold, winter weather triggers your craving for comfort food, this hearty split pea soup just might fit the bill. Not only is it warm and creamy, but it is bursting with nutrients and flavor, too.

If you’re craving a savory, rich-tasting soup that’s low in calories and high in nutrients, look no further. This split pea soup has a creamy texture that comes not from any actual cream, but from the pureeing process. That means there is less saturated fat and fewer calories than you often find in other creamy soups. Plus, the protein and fiber in split peas keeps you feeling full and satisfied for longer. So, it’s a great meal if you’re watching your weight.

Split peas are also packed with protein. And they’re high in vitamins, minerals, and antioxidants. Plus, the fiber and starch in split peas are a good source of prebiotics. You’ve likely heard about probiotics, those live bacteria that are key to a healthy gut. Well, prebiotics  are vital, too. They provide the “food” that the good gut bugs need to eat in order to thrive.

The tomatoes used in this split pea soup offer a blast of vitamin C. That can help support immunity. They’re also brimming with vitamins A, B9 (folate), and K, as well as potassium. Tomatoes are also loaded with lycopene. This antioxidant may help lower the risk of certain cancers. It may also help support the health of your blood vessels and your heart.

The onion and garlic in this recipe amp up both the flavor and the health benefits. Garlic is thought to ease inflammation, boost immunity, and support healthy blood pressure. Onions have compounds that can support your immune system. They may also help prevent blood clots from forming.

So, why not whip up a batch of soup and enjoy with some whole grain dinner rolls? You may even want to double the batch and freeze the leftovers.

Looking for a crisp, tasty salad to complement your split pea soup? Try this sweet, crunchy, savory spinach salad with raspberry dressing.


Split Pea Soup With Parsley


  • 6 cups water
  • 2 cups dried split peas
  • ¼ teaspoon salt
  • 2 chicken bouillon cubes (or vegetable bouillon cubes, if preferred)
  • 3 tablespoons olive oil
  • ¼ cup chopped onions
  • 2 small garlic cloves, minced
  • 2 medium tomatoes, chopped
  • ¼ cup organic seasoned croutons
  • ¼ cup chopped parsley


Pour 6 cups of water into a Dutch oven or other large heavy pot. Add split peas, salt, and bouillon cubes and cover. Boil at a high temperature, and then cook on low heat for 40 minutes or until tender. Set aside.

Heat olive oil in a large skillet. Add onion, garlic, and tomatoes together and simmer for 5 minutes. Add this mixture to the split pea soup. Simmer for 5 minutes. Place split pea mixture in a blender. Cover with lid and process until smooth. Set aside. Serve warm and garnish with croutons and chopped parsley.

Yield: 10 servings

Prep Time: 10 minutes

Cook Time: 55 minutes

Difficulty: Easy


Nutrition Facts
Calories 207
Fat calories 47
Total fat 5.2g
Saturated fat 0.7g
Cholesterol 0.2mg
Sodium 324.3mg
Total carbohydrate 31.5g
Dietary fiber 11.5g
Sugars 3.4g
Protein 11g


For another creamed soup that’s bursting with vitamins and minerals, check out this creamy asparagus soup recipe.



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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit Program.


Cleveland Clinic. (2022, March 2.) The health benefits of garlic. https://health.clevelandclinic.org/6-surprising-ways-garlic-boosts-your-health/

Dahl, W. J., Foster, L. M., & Tyler, R. T. (2012, August). Review of the health benefits of peas (Pisum sativum L.). British Journal of Nutrition, 108 Suppl 1, S3-10. https://doi.org/10.1017/S0007114512000852

Mayo Clinic. (2021, February 27). Prebiotics, probiotics and your health. https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058

Smith, J. (2019, September 27). Split peas: Are they peas or lentils? University of Illinois Urbana-Champaign. https://extension.illinois.edu/blogs/simply-nutritious-quick-and-delicious/2019-09-27-split-peas-are-they-peas-or-lentils

Suleria, H. A. R., Butt, M. S., Anjum, F. M., Saeed, F., & Khalid, N. (2015). Onion: Nature protection against physiological threats. Critical Reviews in Food Science and Nutrition, 55(1), 50-66. https://doi.org/10.1080/10408398.2011.646364


This article was written by Gail Olson, edited by Nora Byrne, and clinically reviewed by Elizabeth Thompson, MPH, RDN.


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