Split pea soup, a comfort food for many, offers a range of nutritional advantages, especially when prepared with wholesome ingredients. This article explores the benefits of incorporating split pea soup into your diet.
What are Split Peas?
Split peas come from the natural splitting that occurs from drying and removing the skin from fresh yellow and green peas. As a legume, peas are rich in protein, complex carbohydrates, fiber, and micronutrients that make it a healthy addition to your diet.
Nutritional Profile of Split Pea Soup
Split pea soup boasts a favorable nutritional profile, particularly when homemade.
Fiber Content
Split peas, like other legumes, are high in fiber, and split pea soup is a good source of complex carbohydrates, especially homemade versions that include plenty of chopped vegetables. One cup of vegetarian split pea soup contains 11 grams of fiber, according to the USDA. This goes a long way toward meeting the daily recommended intake of 25 grams for women and 38 grams for men, according to the National Academies of Sciences. This nutrient is important for digestive health and can reduce risk of heart disease and help control blood sugar levels, according to Harvard School of Public Health. The soup is naturally low in sugar, with only 5 grams in every cup.
Protein Content
If you make homemade split pea soup with ham, each 1-cup serving will typically contain between 25 and 35 grams of protein, making it an extremely high-protein dish. Vegetarian versions of the soup contain less protein: approximately 7 grams per 1-cup serving. Split peas are not a complete protein, though as long as you consume a variety of grains and produce throughout the rest of the day, you'll be able to meet all of your protein needs without animal-based products.
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Vitamin and Mineral Richness
A 1-cup serving of split pea soup may contain close to 2,500 international units of vitamin A, or more than 50 percent of the amount of the nutrient healthy men and women need each day. Split pea soup also contains smaller amounts of vitamins such as folate and vitamin C.Legumes and vegetables are high in potassium, and each cup of homemade split pea soup may supply over 20 percent of the recommended daily intake of the mineral for adults. The Linus Pauling Institute reports that a diet rich in potassium may help lower your risk of high blood pressure. Split peas are also an excellent source of vitamins K and C, folate (natural folic acid), and powerful antioxidants like beta-carotene, lutein, and zeaxanthin.
Fat Content
A typical 1-cup serving of split pea soup that contains chopped ham from ham hocks, ham shanks or diced boneless ham has approximately 220 split pea soup calories, and about 32 of these calories come from fat, according to the USDA. Split pea soup with ham may contain around 1 gram of saturated fat and 15 milligrams of cholesterol. By contrast, split pea soup prepared without ham has 169 calories, no cholesterol and only 1 gram of fat, according to the USDA.
Health Benefits of Split Pea Soup
The nutrients found in split pea soup contribute to several health benefits.
Cholesterol Reduction
In multiple clinical trials, the consumption of legumes were shown lower people’s low-density lipoprotein cholesterol (LDL-cholesterol) levels. Cholesterol is an essential molecule for human health, but when it reaches high levels, it can cause harm and increase risk for many heart diseases. LDL-cholesterol is commonly labeled “bad cholesterol” because it is responsible for transporting cholesterol to other parts of the body. High-density lipoprotein (HDL-cholesterol) is “good cholesterol” because it takes care of excess cholesterol in the body. When LDL-cholesterol accumulates, it forms plaques in your blood vessels that cause blockage and can potentially lead to coronary artery disease, aneurysms, and stroke.
Bone Health
Split peas are additionally good sources of magnesium, which plays important therapeutic and preventative roles in many conditions, ranging from diabetes to osteoporosis. Magnesium is an essential mineral that allows the body to perform fundamental functions, such as muscle contraction. Additionally, it forms an integral part of bone. Supplementing your diet with magnesium can help to build bone density if you are concerned about osteoporosis.
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Blood Pressure Regulation
To maximize the benefits you can receive from the potassium in split pea soup, keep your sodium intake under control - eating too much sodium and too little potassium may increase your chance of developing heart disease.
Eye Health
Vitamin A is important for vision, according to Harvard Health Publishing. This vitamin is needed for the production of rhodopsin, a visual pigment that allows the visual receptors in your eyes to detect light. Without adequate vitamin A, you'll be more likely to develop night blindness or eye disorders that can lead to permanent vision loss.
Digestive Health
Peas are also fiber-rich - a nutrient that most of us don’t get enough of. Fiber helps with the proper elimination of toxins. It also binds to dietary cholesterol, reducing the blood cholesterol levels.
Making Split Pea Soup
While canned, ready-to-eat split pea soup might taste good, it has some nutritional downsides. By preparing homemade split pea soup, nutrition can improve significantly. In addition, you can experiment with vegetarian versions and include vegetables such as carrots, celery and onions for extra nutrients and fiber.
Recipe Suggestion
Soak the peas for 3 hours or, even better, overnight. Drain and rinse a couple of times.Warm up the oil in a big pot over medium heat and sauté the onions for about 5 minutes.Add carrots, potatoes, and celery root as you chop them up. Sauté for another 3-5 minutes.Add the peas and the stock, and bring to a boil. Reduce the heat and simmer for about 30 minutes or until the peas are soft. You might need to add a bit more stock or water if the soup turns out too thick.
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Mirepoix
Mirepoix is the classic French combination of aromatic vegetables - onion, carrot, and celery. Many dishes employ Mirpoix as a subtle background flavor. Mirepoix frequently serves as a base in soup recipes, and I also use it in split pea soup. It complements and enhances the taste of the split peas beautifully. Mirepoix has many variations. For example, some include garlic, bell peppers, mushrooms, and spices like bay leaf and thyme.
Complete Protein
Peas and other legumes are high in protein, although not complete protein. Peas have a low level of methionine (an essential amino acid), so this recipe calls for potatoes with higher levels of methionine. Together, they complement each other and make a complete protein!