Calories in Pea and Ham Soup: Recipe and Nutrition

Pea and ham soup is a hearty soup made with dried split peas, vegetables, broth, and cooked ham; versions vary by region and family. This straightforward stovetop recipe makes a thick, satisfying pot, and includes an estimated calorie count per serving so you can plan a bowl that suits your appetite.

Ingredients

1 tablespoon (15 ml) olive oil
1 medium yellow onion, diced, about 1 cup (150 g)
2 medium carrots, diced, about 1 cup (130 g)
2 celery stalks, diced, about 1 cup (100 g)
2 cloves garlic, minced, about 6 g
1 pound (454 g) dried green split peas, picked over and rinsed
8 cups (1.9 L) low-sodium chicken broth or water
1 bay leaf
1 teaspoon (2 g) dried thyme
12 ounces (340 g) fully cooked ham, diced
½ teaspoon (3 g) fine salt, or to taste
¼ teaspoon (0.5 g) black pepper, or to taste
1 tablespoon (15 ml) lemon juice, optional
2 tablespoons (8 g) chopped parsley, optional, for serving

Instructions

Pick through the split peas and discard any stones or damaged peas. Rinse them in a sieve under cool running water. Split peas do not need soaking for this recipe.
Warm the olive oil in a large, heavy pot or Dutch oven over medium heat. Add the onion, carrots, and celery. Cook for 7–8 minutes, stirring occasionally, until the onion is translucent and the vegetables begin to soften.
Stir in the garlic and thyme and cook for 30 seconds, just until fragrant. Add the rinsed peas, broth or water, and bay leaf. Bring the pot to a boil, then lower the heat so the soup simmers gently.
Partially cover the pot and simmer for 60–75 minutes, stirring every 10–15 minutes and scraping the bottom so peas do not stick. If the soup becomes thicker than you want before the peas are tender, stir in hot water, ½ cup (120 ml) at a time. The peas should be soft and starting to break down; older peas can take longer.
Stir in the diced, fully cooked ham and simmer uncovered for 10–15 minutes, until the ham is hot throughout. For food safety, USDA FSIS recommends reheating leftovers to 165°F (74°C); check the center of the soup with a food thermometer if using leftover ham. Do not boil hard, which can make the soup spit and stick.
Remove the bay leaf. Taste before adding salt, since ham and broth can already be salty; season with pepper and salt as needed. Add lemon juice, if using, to brighten the flavor. For a smoother soup, blend a portion with an immersion blender, keeping the blade submerged, or carefully blend a few cups in batches and return them to the pot.
Ladle into bowls and finish with parsley if desired. The soup thickens as it stands; loosen individual portions with a splash of hot broth or water.

Tips

Check the peas: Rinsing and sorting prevents grit from reaching the pot. Split peas usually soften without soaking, but if yours remain firm after the stated simmer, keep cooking and add liquid as needed rather than serving them underdone.
Choose ham thoughtfully: Diced cooked ham works well. A ham bone can add flavor, but it changes the method: simmer it with the peas, remove it before blending, and pick off any meat to return to the pot. Avoid adding much salt until the end.
Control thickness: For a thinner soup, add hot water or broth gradually. For a thicker one, simmer uncovered a little longer. Stir frequently near the end because split peas settle and can scorch.
Estimate calories by portion: With the quantities above, the pot makes about six generous servings. A serving is approximately 330–380 calories, depending on the ham and broth used. This is an estimate, not a lab analysis; calculate with the nutrition labels of your ingredients for a closer figure. A smaller 1½-cup bowl will contain less than a larger 2-cup serving.

Serving Suggestions

Serve the soup hot in measured 1½- to 2-cup portions, with crusty bread, whole-grain toast, or a simple green salad. For a lighter accompaniment, offer sliced cucumber or crunchy raw vegetables instead of bread. A spoonful of plain yogurt, a little parsley, or a few drops of lemon juice can add a fresh contrast without changing the soup’s character much. If tracking calories, measure the soup into bowls and account separately for bread, toppings, and any added oil.

Variations

For a smoky flavor without ham, add ½ teaspoon (1 g) smoked paprika and use vegetable broth; the result will be meat-free but will not taste exactly like ham soup. To use a smoked ham hock, simmer it with the peas until the meat is tender, then remove the hock, discard skin and bone, shred the meat, and return it to the pot. This may take longer than diced cooked ham, so allow extra simmering time and check tenderness.

Yellow split peas can replace green split peas in the same quantity. They cook similarly but have a milder, slightly sweeter flavor and a more golden color. For a richer vegetable base, add a diced potato with the peas; it will make the soup thicker and increase the calories. To reduce the salt, choose no-salt-added broth or water and use a smaller amount of ham.

Storage and Reheating

Cool the soup promptly and refrigerate it within 2 hours of cooking, divided into shallow, airtight containers for faster cooling. Keep refrigerated at 40°F (4°C) or below and use within 3–4 days. Freeze portions in freezer-safe containers for up to 3 months for best quality; leave room for expansion. Thaw overnight in the refrigerator or reheat from frozen over low heat with extra water or broth.

Reheat only the amount needed on the stovetop, stirring regularly, until steaming hot throughout and 165°F (74°C) at the center, as advised by USDA FSIS for leftovers. In a microwave, cover loosely, stir partway through, and check the temperature in more than one spot. Add liquid as needed because the peas continue absorbing moisture during storage. Avoid reheating the same whole batch repeatedly.

Frequently Asked Questions

How many calories are in pea and ham soup?
For this recipe, expect roughly 330–380 calories per generous serving when the pot is divided into six portions. Exact calories depend mainly on the ham’s fat content, the broth, portion size, and any bread or toppings served alongside.

Do I need to soak split peas first?
No. Rinsing and sorting are enough for this stovetop recipe. Soaking can shorten cooking time somewhat, but it is not necessary; start checking tenderness after about an hour because split peas vary in age and cooking speed.

Why are my split peas still hard?
They may need more time, particularly if they are old, or the soup may not have been simmering steadily. Continue cooking gently and add hot water if it is too thick. Acidic ingredients can slow softening, so add lemon juice only near the end.

Can I make this soup in advance?
Yes. The flavor holds well, and the soup naturally thickens overnight. Refrigerate it within 2 hours, then reheat portions to 165°F (74°C), thinning with broth or water as needed. Keep it refrigerated for no more than 3–4 days.

Can I use frozen peas instead of dried split peas?
Not as a direct substitute. Frozen garden peas are soft, sweet, and cook in minutes; dried split peas need a long simmer and create the soup’s thick texture. For a quick green-pea soup, use a different recipe and add cooked ham near the end.

Can I make pea and ham soup without a blender?
Absolutely. Split peas break down naturally as they cook, so frequent stirring and a little extra simmering make a thick, rustic soup. If you prefer it smoother, mash some peas against the side of the pot with a wooden spoon.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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