Nutritional Value of Split Pea and Ham Soup

Split pea and ham soup is a hearty soup made with dried green split peas, ham, vegetables, and broth, simmered until the peas soften and thicken the pot. Its nutrition varies with the ham and broth you use, but a homemade batch offers a useful mix of protein, fiber, and carbohydrates in a filling meal.

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 ribs, diced, about 1 cup (100 g)
2 garlic cloves, minced, about 2 teaspoons (6 g)
1 pound (454 g) dried green split peas, picked over and rinsed; soaking is not required
1 smoked ham hock, about 1 pound (454 g), or 1½ cups (225 g) diced cooked ham
8 cups (1.9 L) low-sodium chicken broth or water
1 bay leaf
½ teaspoon (1 g) dried thyme
¼ teaspoon (0.5 g) freshly ground black pepper, plus more to taste
½ teaspoon (3 g) kosher salt to start, only if needed after cooking
1 tablespoon (15 ml) lemon juice, optional
2 tablespoons (8 g) chopped parsley, optional garnish

Instructions

Rinse the split peas in a sieve, checking for small stones or debris, and drain. Dice the onion, carrots, and celery; mince the garlic.
Warm the olive oil in a large heavy pot over medium heat. Add the onion, carrots, and celery and cook for 6–8 minutes, stirring occasionally, until the onion is translucent and the vegetables begin to soften. Stir in the garlic and cook for 30 seconds.
Add the split peas, ham hock, broth or water, bay leaf, thyme, and black pepper. Bring the pot to a gentle boil, then reduce the heat to low. Partially cover and simmer for 1 hour 30 minutes, stirring every 15–20 minutes and scraping the bottom so the peas do not stick. Keep the soup at a steady simmer, not a hard boil. Add a little water if it becomes thicker than you like.
Check the peas: they should be very soft and starting to break down. If they are still firm, continue simmering and check every 10 minutes; older peas may need extra time. Remove the ham hock and bay leaf. When the hock is cool enough to handle, pull off the meat, discard the skin, bone, and gristle, and shred or dice the meat.
Return the ham to the pot. If the soup is very thick, stir in warm water or broth a little at a time. For a smoother texture, blend part of the soup with an immersion blender, keeping the blender head submerged, or mash some peas against the pot’s side. Leave it chunky if preferred.
Taste before adding salt because smoked ham and broth can already be salty. Add salt if needed, then stir in the optional lemon juice. Serve hot with parsley. If using diced cooked ham instead of a hock, add it during the final 10 minutes to heat through.

The ham hock is already cooked and is simmered here to flavor the soup and soften the meat; this recipe does not rely on simmering raw pork to a safe temperature. If substituting uncooked whole-cut pork, cook it to the USDA FSIS safe minimum internal temperature of 145°F (63°C), measured with a food thermometer, followed by a 3-minute rest.

Tips

Go easy on salt. Ham and standard broth vary widely in sodium. Use low-sodium broth or water and season only after simmering.
Prevent sticking. Stir regularly, especially near the end, when the peas make the soup thick. Lower the heat if the bottom starts to catch.
Adjust the texture. Split peas thicken as they cool. Loosen leftovers with water or broth; blend only a portion if you want a creamy soup with some texture.
Choose the ham to suit your schedule. A ham hock adds smoky flavor but needs time to simmer. Diced cooked ham is a quicker substitute; the soup will have less depth, so consider using broth rather than water.

Serving Suggestions

Serve a bowl on its own or with crusty bread, cornbread, or crackers for dipping. A simple green salad or sliced raw vegetables provide a fresh contrast to the thick, savory soup. Add parsley or a little black pepper at the table; offer lemon wedges for anyone who likes a brighter finish.

Variations

For a meat-free version, omit the ham and use vegetable broth. Add ½ teaspoon (1 g) smoked paprika for a gentle smoky note, and season carefully since vegetable broth can also contain salt. For extra vegetables, add 1 cup (130 g) diced potato with the peas, or stir in 2 cups (60 g) chopped spinach during the last few minutes. Yellow split peas work in place of green ones, though they may cook to a softer texture and have a slightly different flavor.

Storage and Reheating

Refrigerate soup within 2 hours of cooking in shallow, covered containers; it keeps for 3–4 days. For longer storage, freeze it in meal-size portions for up to 3 months for best quality. Thaw frozen soup in the refrigerator overnight or reheat it from frozen over low heat with a splash of water.

Reheat on the stovetop, stirring often, until steaming throughout and at least 165°F (74°C), checked with a food thermometer. Microwave individual portions in a covered, microwave-safe bowl, stirring halfway through, and check the temperature in several places. Add water or broth as needed to restore a pourable consistency. Avoid leaving soup at room temperature for more than 2 hours.

Frequently Asked Questions

What is the nutritional value of split pea and ham soup?
A serving provides protein from the peas and ham, fiber and carbohydrates from the peas, and some fat from the ham and oil. Exact calories, protein, fiber, and sodium depend on serving size, ham, and broth; for an accurate count, calculate the full recipe using the nutrition labels for the specific ingredients and divide by six.

Is split pea and ham soup high in protein?
It contains protein from both split peas and ham, but the amount per bowl depends on how much ham is used and how the pot is divided. Using diced ham or a meaty hock changes the protein content, so ingredient-label calculations give the most reliable estimate.

Does this soup contain a lot of sodium?
It can, particularly when made with a salty ham hock and regular broth. Low-sodium broth, water, and careful seasoning help you control the amount; taste the finished soup before adding salt.

Do split peas need to soak first?
No. Unlike many dried beans, split peas cook without soaking. Rinse and check them before cooking, and allow extra simmering time if they remain firm.

Why is my soup still thin or the peas still firm?
Cook uncovered or partially covered for longer to reduce a thin soup, stirring often to prevent sticking. If the peas are firm, keep simmering; older split peas can take longer to soften. The soup also thickens as it cools.

Can I make it with leftover ham?
Yes. Use about 1½ cups (225 g) diced cooked ham and add it during the last 10 minutes. Since it does not need to cook for flavor as a hock does, use broth for a fuller base and adjust the salt at the end.

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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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