Soups are a versatile and satisfying meal option that can be enjoyed throughout the year. This article explores the delightful world of keto-friendly pea soup, offering a comprehensive guide to creating a warm, hearty, and nutritious dish that aligns with a low-carb lifestyle. Whether you're looking for an easy weeknight dinner, a way to utilize leftover ham, or simply craving a comforting bowl of soup, this guide will provide you with the knowledge and recipes to create the perfect keto pea soup.
The Allure of Keto Pea Soup
Traditional pea soup, while delicious, is often high in carbohydrates due to the peas themselves. However, with a few clever substitutions and modifications, it's possible to create a keto-friendly version that retains the rich flavor and comforting qualities of the original. This low-carb pea soup recipe is packed with fresh vegetables, spices, and nutritious broth, offering a multitude of health benefits.
Health Benefits of Keto Pea Soup
This soup is a powerhouse of nutrients, offering a range of health benefits:
- Low in Calories and Fat: Ideal for those watching their calorie and fat intake.
- Excellent Source of Fiber: Aids digestive health and helps lower blood pressure.
- Rich in Protein: Ham hocks are a great source of protein, contributing to satiety and muscle building.
- Packed with Vitamins and Minerals: Legumes are packed with vitamin B.
- May Help Reduce Insulin Resistance: A diet rich in legumes (split peas) can be a great food for diabetics by helping to reduce insulin resistance, it can also reduce cholesterol and inflammation.
Key Ingredients and Substitutions
The key to creating a keto-friendly pea soup lies in substituting high-carb ingredients with low-carb alternatives. Here are some essential ingredients and their keto-friendly replacements:
- Split Peas: The traditional base of pea soup, split peas are high in carbs. A great alternative is hemp seeds. Hemp seeds add amazing flavor and texture to the soup. They replace the split peas of a traditional pea and ham soup and add a lot of extra plant-based protein.
- Ham: A classic addition to pea soup, ham adds flavor and protein. Ham hocks are a great source of protein. They also contain potassium and are rich in collagen. However, they are loaded with sodium and saturated fats so should be eaten in moderation. If you're making this split pea soup with ham bone, cook with the bone in. Once the meat is thoroughly cooked, remove the bone, shred the meat and place the meat back in the soup. If you want to make this recipe with leftover ham, dice about one cup of ham and add to the peas before cooking.
- Vegetables: Onions, carrots, celery, and garlic form the base of most pea soups. For a keto version, focus on low-carb vegetables like cauliflower, green beans, and leafy greens.
- Broth: Vegetable or chicken broth adds depth of flavor to the soup. Ensure the broth is low in sodium and free of added sugars.
Keto Pea Soup Recipes
Here are several methods for preparing keto pea soup, including Instant Pot, slow cooker, and stovetop options:
Read also: Creamy Keto Soup
Instant Pot Keto Ham Soup Recipe
This recipe provides a quick and easy way to make keto ham soup using an Instant Pot.
Ingredients:
- Meaty ham hock (around 800g)
- Hemp seeds
- Onions, celery, and carrots (Mirepoix)
- Cauliflower
- Garlic
- Vegetable or chicken broth
- Bay leaves
- Salt and pepper to taste
- Optional: Parsley and extra hemp seeds for garnish
Instructions:
- Place all the ingredients into the Instant Pot.
- Set to Pressure Cook/High Heat/35 minutes.
- When finished, allow natural release for 10 minutes before triggering quick release.
- Remove the ham hock from the soup. Separate the meat from the hock and discard the fat and bone. Shred the ham and reserve.
- Discard the bay leaves and puree the soup (puree until smooth or slightly chunky, whichever you prefer).
- Adjust the seasoning to taste (see notes).
- Ladle the soup into serving bowls. Top with shredded ham and garnish with extra hemp seeds and fresh parsley.
Slow Cooker or Stove Top Keto Ham Soup Method
This method allows for a longer cooking time, resulting in a richer flavor.
Ingredients:
- Meaty ham hock (around 800g)
- Hemp seeds
- Onions, celery, and carrots (Mirepoix)
- Cauliflower
- Garlic
- Vegetable or chicken broth
- Bay leaves
- Salt and pepper to taste
- Optional: Parsley and extra hemp seeds for garnish
Instructions:
- Place all the ingredients into the slow cooker; cook on low for 6-8 hours or high for 3-4 hours. Cook until the ham is soft and tender.
- Follow from step 2 above. For stovetop, turn down to low, cover with a lid and cook on low checking every hour until hemp is soft and ham is falling off the bone.
- Follow from step 2 in the Instant Pot method.
Dutch Oven Keto Split Pea Soup Recipe
- Ingredients:
- Split peas
- Ham shanks
- Onion, carrots, and bell pepper
- Garlic
- Vegetable broth
- Butter
- Instructions:
- Empty the split peas into a colander, rinse, and sort. Set aside.
- Dice the onion, carrots, and bell pepper into a medium dice.
- Melt butter in a 6-quart Dutch oven and add in the diced vegetables. Cook for 7-8 minutes or until tender, stirring often.
- Add the garlic and the split peas, cook stir for 1 minute.
- Pour in the vegetable broth, and stir well.
- Put the ham shanks into the pot and bring to a boil over medium heat.
- Once boiling reduce heat to simmer, cover, and cook on low for at least 1 hour and up to 3 hours.
- After the cooking time. Take out the ham and bones. Shred the meat and set aside.
- Using an immersion blender on low, puree the soup. It will become rich and thick. Cooking times are a preference. The pea soup is ready to eat in an hour, but I find the longer it cooks the deeper the flavor.
- This pea soup freezes well for up to 6 months.
Vegetarian Keto Pea Soup
To make a vegetarian version, omit the ham hock and bacon. A simple swap to vegetable stock will keep it completely vegetarian.
Tips and Tricks for the Perfect Keto Pea Soup
Here are some additional tips to enhance your keto pea soup:
- Thickening the Soup: This is a naturally thick soup without much extra effort. The split peas release natural starches that aid in thickening the broth. If you're still desiring a thicker consistency after the soup is made, there are two different ways you can thicken it naturally. The first way to thicken this soup is to remove 3/4 of the soup from the pot and use an immersion blender to coarsely chop the contents. Want to skip the immersion blender? The back of a spoon will do just fine in a pinch. Use the back of a wooden spoon to press some of the split peas against the pot.
- Adjusting Seasoning: Taste the soup throughout the cooking process and adjust the seasoning as needed. Salt, pepper, garlic powder, onion powder, and smoked paprika are all excellent additions.
- Adding Acidity: A splash of apple cider vinegar or lemon juice can brighten the flavors of the soup. Open the lid and stir in liquid smoke, apple cider vinegar, and hot sauce, and serve.
- Freezing for Later: This pea soup freezes well for up to 6 months. Make a double batch of this Instant Pot Pea Soup so you have plenty left over to freeze and heat up later.
- Dealing with Salty Soup: If your soup is too salty, simply add a little dairy (sour cream) or an acid such as apple cider vinegar or lemon juice. Alternatively, you can add more liquid to dilute the soup.
- Serving Suggestions: Pea soup is delicious paired with no knead dinner rolls or a side salad.
Other Keto Soup Recipes to Explore
For those looking to expand their keto soup repertoire, here are a few other delicious options:
Read also: Delicious keto wonton soup
- Clear Chicken Soup
- Creamy Leek Soup
- Chicken and Bacon Soup
- Keto Ham Soup
Read also: Creamy Keto Soup Recipe