Chef Ryan

Cajun Chef Ryan

Feeling & sharing a world of cooking ~ more than your average Cajun


Split Pea Soup Retooled

February 24th, 2010 · 14 Comments

This soup preparation with reduced-fat low-salt ham comes in with only 252 calories per serving and just 2.2 grams of fat, this recipe is just as tasty as any split pea soup I have made or eaten. Split peas are so fun to cook with and they sure do make for a tasty soup too, here is a version that yields eight portions of tasty goodness. In addition, with the winter weather we have had the past few months, this is another perfect warm treat for a cold day or night.

Modified and adapted from the Weight Watchers magazine cookbook entitled “Simple and Classic Home Cooking”, found on page 162 in the Soups section. This recipe yields eight portions and each serving has the following from the original recipe nutritional amounts per serving: 4 points, 252 calories, 43.7g carbohydrates, 2.2g fat, 4.7g fiber, 16.6g protein, 4mg cholesterol, 326mg sodium, 66mg calcium.

Recipe Retool: One of the benefits of being a chef is being able to dissect a recipe and make it more of your own, based on years of experience, taste, and procedures. Working a little magic on this recipe yields a few small but certain changes that keep with the flavors and techniques that we are akin to enjoying. Some of the nutritional value amounts may vary a little from the original recipe due to our wizardry:

Since we use real butter, we replaced it in the original recipe calling for margarine.

The original recipe called for water, and we replaced it with chicken stock.

The original recipe also calls for salt; we omitted the additional salt since even a low-salt ham has enough sodium to extract into the soup.

In fact, the original recipe called for adding the ham at the end with the herbs and seasonings in step 3, we add the ham in our version in step 2 along with the chicken stock, split peas, and potato, thus extracting more of the salt and ham flavor into the soup during the one-hour or so of simmering.

1 Tbsp Butter
1 ½ Cups Onion, minced
2/3 Cup Carrots, diced
½ Cup Celery, diced
6 Cloves Garlic, minced
8 Cups Chicken stock
1 Lb. Split green peas, dried, sorted, rinsed and drained
¾ Cup Potato, diced
1 ½ Cup Ham, low-fat, low-salt, ¼” cubed
¼ Cup Basil, fresh, chopped
2 Tbsp Oregano, fresh chopped
To taste White pepper
Procedure Steps
1. Heat butter in a large stockpot over medium heat and add the onions, carrots, and celery and sauté for about five to seven minutes, stirring often. Add the garlic and continue to stir and sauté for another two to three minutes or so.
2. Add the chicken stock, split peas, and potato, then bring to a boil and reduce heat to a simmer. Cover and allow to simmer for about one hour, or until peas are tender.
3. Stir in the basil, oregano, and season to taste with the white pepper.
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Tags: Recipes · Soups · Weight Watchers

14 responses so far ↓

  • 1 Taylen Peterson // Feb 24, 2010 at 3:22 pm

    i used to HATE split pea soup as a kid (didn’t every kid hate peas at some point, haha) but now it’s definitely a list topper…funny how that works. perfect for those chilly rainy days, staring out the window 🙂

  • 2 redkathy // Feb 24, 2010 at 3:23 pm

    Lovely pea soup Ryan! I haven’t had a bowl of pea soup since I lived in Philly some 25 years ago. No one in my family eats it , boo hiss 🙁

  • 3 pegasuslegend // Feb 24, 2010 at 5:38 pm

    another one of my all time fav’s cant beat a good pea soup and this one looks heavenly

  • 4 Lori Lynn // Feb 24, 2010 at 7:22 pm

    Great improvements. I like that you give the reasons for your changes.

  • 5 Beth // Feb 24, 2010 at 7:27 pm

    I love making homemade soups. I haven’t made pea soup in a long time and this recipes sounds great!! Yummmm

  • 6 Drick // Feb 24, 2010 at 8:00 pm

    this ain’t your normal split pea – love the other veggies in there too…and yes, I concure with your changes, they only makes sense…(but of course)

  • 7 Doc // Feb 24, 2010 at 9:01 pm

    Home made stocks, no water and you got the goods!
    Well done!

  • 8 5 Star Foodie // Feb 24, 2010 at 9:58 pm

    I love that you made this light version with all “read food” ingredients! Delicious soup!

  • 9 Dawn@CocinaSavant // Feb 25, 2010 at 12:08 am

    delicious! i love the alterations and your explanations. i don’t think i’ve ever made pea soup, we’ll have to give this one a try 🙂

  • 10 Shirley // Feb 25, 2010 at 12:18 am

    Love the herbs used, healthy combination.
    I have a giveaway at my blog, do check it out.

  • 11 penny aka jeroxie // Feb 25, 2010 at 1:35 am

    REduced fat! Cool. I am all up for it. Need more soup recipes as it is getting colder here

  • 12 Mary // Feb 25, 2010 at 1:57 am

    You know, this has always been a favorite of mine. I don’t know why I don’t make it more often!

  • 13 Jessie // Feb 25, 2010 at 9:49 am

    I love soups, I like how this is reduced fat and yet it is delicious 🙂

  • 14 Trix // Feb 25, 2010 at 4:06 pm

    You sure know how to make a flavorful soup – with or without lots of calories, yum!!