Doesn’t this split pea soup look yummy?? Especially when it’s finished off with crunchy cornbread croutons and a healthy dollop of sour cream. Very yummy!
I’ll admit that I didn’t grow up eating split pea soup. My mother and grandmothers never made it in my memory. My first experience with split pea soup was when my college roommates and I went to dinner at The Magic Pan, a restaurant housed inside the Glendale Town Center Mall at 61st and Keystone in Indianapolis. The Magic Pan was a popular creperie and Cindy, Beth and I loved frequent evening meals there. We ate our fair share of creamy chicken & mushroom crepes and their spinach souffle crepes – fabulous! Beth always ordered a bowl of split pea soup topped with either sour cream or sherry to begin her meal. I was curious. Honestly, I thought split pea soup looked rather disgusting, but one evening I gathered up the strength and tried it myself. OMG – my soup world was transformed! After our dinner outings came to an end and after The Magic Pan closed, I made this soup often and still do. It’s a staple on our winter-time menu. Creamy, without any added cream or half-n-half, and steamy, this soup is perfectly flavored with hints of onion, garlic, and carrots. A delightful spoonful with a little silver of sour cream – perfect.
Are Split Peas and Split Pea Soup Healthy to Eat?
Yes! Seriously healthy! Split Peas are gluten-free – you can replace the cornbread croutons in this recipe for gluten-free ones if you like. Split peas are high in fiber, low in fat, and are protein powerhouses! Instead of a dollop of sour cream, how about a heaping tablespoonful of low-fat Greek yogurt? Split pea soup can be made with low-sodium chicken broth (homemade is great, if you have it on hand) or water, and a variety of diced or cubed healthy vegetables. Sweet potatoes, carrots, and/or celery is what I’d recommend. And there’s no need to thicken the soup with flour and butter or with heavy cream. The peas thicken up enough that you may need to add additional broth or water to thin it out. One recipe I came across suggested squeezing a quarter lemon over a bowl and stirring it into the soup before eating. I contemplated that. I think it would brighten the flavors. And you don’t have to use ham, if you prefer a vegetarian version.
According to the website Speedy Remedies: 7 Health Benefits of Split Peas, these sweet little legumes can help regulate blood sugar, lower cholesterol, reduce cancer risks, promote weight control, improve heart health, help to relieve symptoms of irritable bowel syndrome, and may be helpful in reducing hot flashes.
Get out your soup pot and let’s make up a hearty and healthy batch!
Dice one large yellow onion and mince two cloves garlic. Warm a 5-quart, heavy-bottom dutch oven over medium-high heat. Add 2 Tablespoons extra virgin olive oil and bring to temp. Add the onion and garlic and saute until translucent and fragrant, 3-5 minutes. Add 1 teaspoon dried oregano.
Stir and saute for another minute. At this point, you can add three peeled and diced carrots and/or celery, if using. I’m using sweet potatoes this time (see below).
I used diced ham sold in packages at the grocery. But, this is an excellent time to use up leftover ham or you could substitute smoked ham hocks – one or two hocks or a smoked ham shank. If that’s the route you choose, add them to the broth just before you bring everything up to a boil. I like to put diced ham in with the onions and garlic and saute the ham a bit until the meat becomes slightly caramelized to add flavor. And, for this pot, I cut the russet potatoes into large chunks to give the soup a different texture. You can dice the potatoes into smaller pieces or use a couple of cupsful of frozen diced potatoes.
OK – add the potatoes, stir, and then 1/2 pound split peas. Stir all the ingredients.
Add four cups of low-sodium chicken stock (or homemade) and two cups of water. I had a leftover baked sweet potato so I peeled it and cut it into big chunks. If you’re using ham hocks or a shank instead of diced ham, now is the time to add those to the pot. Bring to a boil, reduce to simmer, and cook for 45 minutes. After the initial simmer, stir in the remaining split peas. Stir and continue to simmer for another 45 minutes or until the peas are soft. If using, remove ham hocks or ham shank, remove the meat from the bones, and add it back into the soup.
As the soup cooks, foam will rise to the surface. Just take a large spoon and skim off the foam. I’ve learned that the peas foam because of a water-soluble protein in the peas. It won’t hurt anything of you stir it back into the pot and eliminate the skimming step.
Really, there are no hard and fast rules for split pea soup. Once the cooking is complete, you can make the soup as thick (let it simmer a little longer) or as thin (add more broth/water) as you like. Use potato chunks like I’ve done here, or dice them. If you want a soup that looks homogeneous, mash the vegetables or use an immersion blender to break them down to make the soup smoother. You can add 1/2 – 1 cup of half-n-half to make the soup creamier.
While the soup is cooking, it’s time to make the croutons. Croutons are better made with day-old crusty bread like a baguette. My cornbread was leftover from the day before and is perfect to transform into buttery, crunchy bites. Cut the cornbread into large chunks. In a heavy skillet over medium-high heat, melt 2 Tablespoons olive oil and 3 Tablespoons butter.
Add the cornbread cubes to the skillet and brown on all sides. Drain on a paper towel to absorb the excess fat.
Voilà! Your beautiful soup is all ready to serve. Top bowlsful with your gorgeous crunchy croutons and a nice dollop of sour cream or Greek yogurt and sprinkle with black pepper. Happy, Happy, Happy! Enjoy!
Hearty & Healthy Split Pea Soup with Ham and Cornbread Croutons
Mimi's Split Pea Soup with Cornbread Croutons is an old-timey and satisfying bowl of steamy comfort. This recipe is a good way to use up leftover ham. Add chunks of russet and sweet potatoes and top off the bowl with crunchy cornbread croutons for a filling wintry meal.
Recipe type: Soups & Stews
Cuisine: French American
Serves: 6-8 servings
Ingredients
2 Tablespoons olive oil
1 large yellow onion, diced
2 cloves garlic, minced
1-2 teaspoons dried oregano
2 stalks celery, diced (optional)
3 carrots, peeled & diced OR sweet potatoes peeled & cut into chunks or diced
2 medium to large russet potatoes, cut into chunks or diced
1 lb diced ham OR 2 smoked ham hocks or 1 large smoked ham shank
1 pound green or yellow dried split peas
6 cups any combination low-sodium chicken broth and water
½ - 1 cup half-n-half (optional)
Croutons
Day old cornbread cut into large cubes OR day old bauguette cut into large cubes crust on
2 Tablespoons olive oil
3 Tablespoons butter, salted or unsalted
Instructions
Over medium-high heat, add olive oil. Once hot add onions & garlic and celery & carrots (if using). Stir and saute until the onion is translucent. Add oregano. Stir. Add ham, stir, and saute until the meat just begins to brown on the edges.5-7 minutes.
Add potatoes, sweet potatoes (if using) and ½ pound of split peas. If you're using ham hocks or a ham shank in place of diced ham, add to the pot. Cover with chicken stock/water. Bring to a boil, reduce to simmer, and cook uncovered for 45 minutes. Skim off the foam that rises to the top of the soup or stir the foam back into the soup Stir the pot every once in a while to prevent vegetables from sticking to the bottom of the pot.
At the end of cooking time, add the remaining split peas. Stir and continue to simmer uncovered for another 45 minutes or until all the vegetables are soft.
Remove ham hocks or shank. Stir. If the soup is too thick, add more chicken broth/water. If it's too thin, continue to simmer longer to the desired thickness. Remove meat from the hocks or shank and add back to the soup.
Leave the potatoes in chunks or mash them with a potato masher or use an immersion blender to make a creamy soup. Add half-n-half if using. Stir. Check for seasoning.
Ladle soup into deep bowls. Add croutons, sour cream or Greek yogurt, and sprinkle with ground black pepper.
For Croutons
Heat olive oil and butter in a 10" skillet over medium, medium-high heat. Once the butter begins to brown, add the cornbread cubes and brown on all sides - less than 5 minutes total. Remove from skillet and drain on paper towels.
If you’re like me, we scour the internet looking for delicious recipes that take us out of our comfort zone. Sometimes I get stuck in a rut of making the same dishes over and over again. It’s not like the meals aren’t delicious. But sometimes we just need to rock the boat a bit. I just love Pinterest and visit every day looking for inspiration. Pinterest is a great resource for me where I find great food bloggers and recipes of all sorts like this one:
I was looking around one afternoon and my eyes lit up when I landed onA Pinch of Yum and this wonderful recipe for Spicy Peanut Soup with Sweet Potato & Kale. Why don’t I ever think about combinations like this? I’m in the Midwest. I don’t think this way. Sweet potato simmered with sweet curry and turmeric in coconut milk and broth finished with kale – seriously flavorful. There are even chopped peanuts in the recipe that gives this soup a little crunch – awesome!
And healthy! Look at all the good stuff it’s made from. Lindsay’s soup is thickened with creamy peanut butter instead of the usual roux of butter, flour, and milk. I didn’t miss it a bit. Many of us serve soup as a first course to a holiday meal and Spicy Sweet Potato Soup with Peanuts and Kale would be a stellar beginning.
And quick! Forty minutes from cutting board to table. I always have sweet potatoes on hand during fall and winter, so that was a cinch. I bought a package of frozen, chopped kale at the grocery to make prep even easier.
I didn’t have jalapeno, so I substituted crushed red pepper flakes. Lindsay calls for two cups of water. I used chicken stock instead. She likes to leave her sweet potatoes in bite-sized chunks, and I mashed mine up a bit to make the soup thicker. Try it. You’ll love it!
This dish is a warm and comforting, healthy, gluten-free, bowl of happiness. Lindsay at a Pinch of Yum says she was inspired to make this soup based on a West African recipe for groundnut soup. It would be fabulous as a first course for a holiday meal.
Author: A Pinch of Yum, Lindsay
Recipe type: Soups & Stews
Cuisine: American
Serves: 6
Ingredients
2 Tablespoons olive oil
1 small to medium onion, diced
½ teaspoon crushed red pepper flakes
2 cloves garlic, minced
3 large sweet potatoes, peeled and cubed
1-14 oz can fire roasted or petite diced tomatoes
1-14oz can light coconut milk
2 cups chicken stock
1 teaspoon salt
1 teaspoon sweet curry powder (I use Penzey's)
½ teaspoon turmeric
½ cup unsalted peanuts, chopped
¼ cup creamy peanut butter
1-10oz bag frozen chopped kale
Instructions
Put olive oil in a heavy soup pot over medium-high heat. Add onion and cook until lightly browned.
Add sweet potato cubes and stir until they become lightly browned - 3-5 minutes.
Add garlic, stir and cook until the garlic becomes fragrant - 1 minute.
Add the curry powder and turmeric to the sweet potatoes. Stir and cook until the spices are fragrant, a minute or so.
Add the tomatoes, coconut milk, chicken stock, salt, and chopped peanuts. Stir everything together.
Bring the soup to a simmer and continue to cook uncovered for 20 minutes or until the sweet potatoes are tender.
Add peanut butter and kale. Stir and continue to simmer until the soup is thick and creamy.
For one thing, quinoa is a complete protein source. It is gluten-free. Quinoa is a good source of fiber (One-half cup of quinoa has 14 grams of protein and 6 grams of fiber.). This mighty super-grain can help offset the risk of developing Type 2 diabetes, and has a wide range of anti-inflammatory nutrients. Quinoa is not a cereal grass like wheat, oats, barley, or rye, but is a member of the same food family that contains spinach, Swiss chard, and beets. One cup of cooked quinoa has a total of 222 calories, with approximately 39 grams of carbs and 4 grams of fat. WOW!
Quinoa is one of the healthiest and most nutritious foods on the planet! It may even become an “out-of-this-world” crop. NASA scientists think quinoa is suitable to be grown in outer space.
Quinoa comes in a variety of colors: red, black, white, or mixed (shown above) to compliment almost any main dish, or on its own mixed with other side dish ingredients or salads. Heck, this salad can be gobbled up on its own!
Any way you look at it, quinoa is one super food health conscious cooks should include in their pantries. For me, it has the texture of couscous, which I like. Now that my husband and I are trying to follow a heart-healthy diet, I’m sure we’ll discover fantastic uses for this incredible, edible pseudo-grain.
Let’s make some up for lunch!
Roasted Broccoli Quinoa Salad with Pine Nuts & Tomatoes
As a stand-alone salad or a side dish, Roasted Broccoli Quinoa Salad with Pine Nuts and Tomatoes is a healthy alternative to traditional dishes.
Recipe type: Salad, Side Dish
Cuisine: American
Serves: 3-6 servings
Ingredients
1 cup quinoa, uncooked
1 large or 2 small heads of broccoli, cut into florets or use frozen chopped broccoli thawed and well drained
6 ounces sweet grape tomatoes, cut in half
¼ cup + 1Tablespoon olive oil, divided
1-2 Tablespoons dijon mustard
2-3 Tablespoons honey
Juice of ½ lemon
1 clove garlic, minced
¼ cup pine nuts, roasted
Salt & Pepper to taste
Instructions
Preheat oven to 425F degrees. Line a baking sheet with aluminum foil or parchment paper. Toss the broccoli florets with 1 Tablespoon olive oil. Place broccoli on the baking sheet. Sprinkle with salt and pepper. Roast for 20-30 minutes, until broccoli is tender and golden.
Cook quinoa according to package directions. Set aside.
To make the dressing, combine dijon, honey, lemon, garlic, and ¼ cup of olive oil in a small bowl. Stir to combine. Set aside.
In a large bowl, combine the cooked quinoa, broccoli florets, roasted pine nuts, and tomatoes.
Serve the salad warm, cold, or at room temperature.
Notes
I would use the quinoa as a base and substitute lots ingredients and change up the dressing. Add sliced black olives, tomatoes, chopped red onion, and a handful of crumbled feta cheese for a Greek-inspired option. Or corn kernels, tomatoes, chopped red onion, and crumbled cooked bacon for a more American flavor. Diced avocado, tomatoes, chopped red onion, chopped cilantro, and shredded cheddar cheese, along with a honey-lime vinegarette?
And trade the honey-vinegarette for low-fat Italian dressing - Yum!
What are lentils anyway? How are French lentils different from others? And they’re so cute, too. Little round orange, yellow, and green legumes ready to burst forth with nutritious, yummy, creamy goodness. Lentils are filled with fiber and nutrients. In salads, soups, stews, or as a side dish in this recipe, lentils are a healthy, flavorful, and can be used as an alternative to standard side dishes. So, how can lentils be bad?
I’ll tell you:
It would be wrong of me not to disclose that these little darlings, once consumed, may have you bursting forth with an undesired social embarrassment: flatulence, bloating, gas, toots, and downright fits of farting. There, I’ve said it.
Do lentils get a bad rap?? Yes, they do. I went to the source: Cook’s Thesaurusfor some answers for you:
Lentils are low in fat and high in protein and fiber, and they have the added advantage of cooking quickly. Lentils have a mild, often earthy flavor, and they’re best if cooked with assertive flavorings. The best, most delicate lentils are the peppery French green lentils. These hold their shape well, but take longer to cook than other lentils. The milderbrown lentils also hold their shape after cooking, but can easily turn mushy if overcooked. Indian markets also carry a wide variety of split lentils, called dal. Before cooking, always rinse lentils and pick out stones and other debris. Unlike dried beans and peas, there’s no need to soak them. Lentils cook more slowly if they’re combined with salt or acidic ingredients, so add these last. Bigger or older lentils take longer to cook. Store dried lentils for up to a year in a cool, dry place.
So, how can you feed your friends and family a delicious and nutritious meal without reaching for air freshener? Buy the right lentils.
Cooks Thesaurusrecommends steering clear of dull yellow lentils called channa dal or gram dal – notorious offenders.
Rather, they recommend French green lentils, also called Puy lentils or lentilles du Puy. The French variety is prized for keeping their shape after cooking, so they’re ideal for salads and as side dishes. These petite beauties are sold under the “Bob’s Red Mill” label. I found mine in the bulk food aisle at Jungle Jim’s Grocery in Cincinnati. Seriously, they can probably be found at almost any grocery or health food grocery.
Let’s make some Delicious and Nutritious Salmon and French Lentils!
Delicious and Nutritious Salmon and French Lentils
Ina Garten uses French Puy lentils. I imagine the ones actually grown in volcanic soil in France, which is this legume’s origin. And it was her recipe that inspired me to substitute lentils for traditional side dishes, like rice, noodles, or potatoes. I couldn’t resist her recipe for Salmon with Lentils.
So easy, inexpensive, and extremely flavorful. My husband raved about the way the salmon was cooked – seared in a hot skillet and finished in the oven – crispy skin, the flesh on the rare side, which is the way Richard likes it.
bon appétit
Delicious AND Nutritious - Salmon and French Lentils
Seriiously flavorful, the crispy salmon skin and rare flesh is perfectly accompanied by Ina's French lentils simmered in vegetables.
Author: Ina Garten - Barefoot Contessa
Recipe type: Main Dish
Cuisine: French
Serves: 4
Ingredients
½ pound French green lentils
¼ cup olive oil
2 cups yellow onions, chopped
2 cups leeks, white and light green parts only, chopped
1 teaspoon fresh thyme or ½ teaspoon dried thyme
2 teaspoons Kohser salt
¾ teaspoon black pepper
1 Tablespoon garlic, minced
1½ cups celery, chopped
1½ cups carrots, chopped
1½ cups chicken stock
2 Tablespoons tomato paste
2 Tablespoons red wine vinegar
4 - 8oz salmon filets, skin on
Instructions
Place lentils in a heatproof bowl, and cover with boiling water. Let set for 15 minutes. Drain and reserve.
Heat olive oil in a large skillet. Add onions, leeks, thyme, salt, and pepper. Cook over medium heat for 10 minutes, until onions are translucent. Add garlic, and continue cooking for 2 minutes. Add the drained lentils, carrots, celery, chicken stock, and tomato paste. Cover and simmer over low heat for 20 minutes. Add vinegar and season with salt and pepper to taste.
Preheat oven to 450 degrees F. Heat a dry pan or iron skillet over high heat for 4 minutes. Rub both sides of salmon fillets with oiive oil. Sprinkle with salt and pepper. When the pan is very hot, place the salmon, flesh side down, and cook without moving for 2 minutes. Turn the fillets, and place in the oven for 5-7 minutes.
Spoon a mount of lentils on each plate. Place the salmon fillet on top. Serve hot.
Notes
Ina Garten removes the skin from the fish. I left mine on, because we like crispy fish skin. I substituted freshly squeezed lemon juice for the red wine vinegar in the lentils, and squeezed fresh lemon juice on the fillets after they came out of the oven.
Are Split Peas and Split Pea Soup Healthy to Eat?
I’ll tell you:
