Vegetable Split Pea & Ham Soup

As it slowly starts to transition from summer to winter, it makes a time when many of my clients go off salads and are looking for something a bit warmer. This is when I dust off the slow cooker and get stuck into soups.

As anyone who has worked with me knows, I'm not a fan of 'healthy swaps' or 'good food/bad food'. There are lots of reasons, but at the root, it's because I believe there is a place for everything, and food should be enjoyed.

Fresh ham is unprocessed and lower in sodium. Cured, glazed, or the sliced ham in the deli section are all very high in sodium. It's worth reading the label – the original version of this recipe exceeded the recommended dietary intake for sodium in a single bowl.

On the flip side, on a big training or event day, excessive sweating requires replacement of minerals – specifically sodium. This is an example of how context is always important in nutrition. And also gives you an idea of where to place a saltier meal.

Ingredients:

15 ml olive oil

1 large onion, chopped

3 garlic cloves, minced

1 large leek, white and light green parts only, sliced

1 large potato, diced

1 large sweet potato, diced

400 grams dried green split peas, rinsed

450 grams fresh ham (lean cuts), diced

1.5 liters low-sodium chicken or vegetable broth

500 ml water

1 bay leaf

1 teaspoon dried thyme

1/2 teaspoon black pepper

Salt to taste (optional)

100 grams fresh spinach, chopped

150 grams frozen green peas

15 grams fresh parsley, chopped

100 grams dried red lentils, rinsed

1 can (400 grams) white beans (cannellini), rinsed and drained

Instructions:

Prepare the Ingredients:

Rinse the dried green split peas and red lentils under cold water.

Dice the fresh ham into small cubes.

Chop all vegetables as directed.

Sauté the Vegetables:

In a large pot, heat the olive oil over medium heat.

Add the onion, garlic, leek, sweet potato, and potato. Sauté for about 5-7 minutes until the vegetables are softened.

Add Ham, Lentils, and Split Peas:

Add the diced ham, red lentils, and split peas to the pot. Cook for an additional 2-3 minutes.

Add Liquids and Seasonings:

Pour in the low-sodium broth and water.

Add the bay leaf, dried thyme, and black pepper.

Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 1 hour, or until the peas and lentils are tender and the soup has thickened. Stir occasionally.

Add Beans and Final Ingredients:

Stir in the white beans, chopped spinach, and frozen green peas. Cook for another 5-10 minutes until the spinach is wilted and the peas are heated through.

Remove the bay leaf and adjust the seasoning with salt if necessary.

Finish and Serve:

Stir in the fresh parsley just before serving.

Serve hot with a slice of whole grain bread or a side salad for a complete meal.

Tips:

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Ham: Look for uncured ham or ham labelled as "low-sodium" and avoid those with added sugars or excessive sodium.

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Vegetable Variety: Feel free to add more vegetables like bell peppers, carrots, celery, zucchini, or even parsnips for added nutrients and flavour.

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Blending Option: For a creamier texture, blend a portion of the soup with an immersion blender before adding the spinach and green peas.

This hearty and healthy split pea and ham soup is perfect for the colder months and is packed with protein and fiber to keep you satisfied and nourished. Enjoy!