Ingredients
2 Tbsp olive oil
1 yellow onion
2 cloves garlic
3 ribs celery
3 carrots
1 smoked ham hock
1 lb. split peas (dry, uncooked)
6 cups chicken broth
1 whole bay leaf
1 potato
salt and pepper to taste
Instructions
Dice the onion and mince the garlic. Cook them in a large stock pot over medium heat with the olive oil until soft. Add the chopped carrots and celery and cook a few minutes more.
Add the ham hock and peas to the pot. Add the chicken broth and bay leaf to the pot. Bring the mixture up to a simmer with a lid on then reduce the heat to low and let simmer for 1 hour.
Dice the potato into small chunks, add to the pot and continue to simmer until the potato chunks are soft (about ten minutes). The peas should have completely disintegrated by this point as well. If they are still retaining their shape, continue to simmer until they are mush (see photo below).
Remove the bay leaf and ham hock. Transfer 1/3 to 1/2 of the soup to a blender and puree until smooth. Return it to the pot and mix it in with the rest of the soup. Remove the meat from the ham hock, cut it into small pieces and return it to the pot. Taste the soup and adjust salt and pepper to taste!
Key Points About Ingredients:
- Dry split peas require no soaking — they break down naturally during the long simmer, thickening the soup beautifully without any starch or thickener.
- A smoked ham hock infuses the entire pot with deep, savory smokiness; always remove the meat from the bone after cooking and stir it back in for maximum flavor.
- Adding the potato late in cooking (last 10 minutes) prevents it from becoming mushy and keeps those satisfying chunky pieces intact.
- Yellow onion provides a sweet, mellow backbone — cooking it low and slow in olive oil before adding other vegetables builds a rich aromatic base.
- Chicken broth rather than water dramatically boosts the soup's depth of flavor and adds additional protein and collagen to the finished dish.
Key Nutritional Insights:
- Split peas are an excellent plant-based protein source, delivering roughly 16g of protein per cooked cup along with nearly 8g of dietary fiber per serving.
- This soup is rich in potassium and magnesium from the peas, carrots, and potato, supporting healthy blood pressure and muscle function.
- The smoked ham hock contributes significant sodium, so taste before adding extra salt — the broth and cured meat together may provide all you need.
- Carrots supply a strong dose of beta-carotene (Vitamin A), which is fat-soluble and better absorbed alongside the olive oil in this recipe.
- Split peas are an outstanding source of folate, providing over 30% of the recommended daily intake per serving, important for cell health and energy metabolism.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories420
- Standard DV% Daily Value*
- Total Fat9 g72 g12.5%
- Saturated Fat2 g20 g10%
- Trans Fat0 g
- Polyunsaturated Fat1.2 g
- Monounsaturated Fat5 g
- Cholesterol35 mg300 mg11.67%
- Sodium820 mg2300 mg35.65%
- Total Carbohydrate55 g275 g20%
- Dietary Fiber18 g28 g64.29%
- Total Sugars7 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein28 g50 g56%
- Vitamin D (Cholecalciferol)0 mcg20 mcg0%
- Calcium72 mg1300 mg5.54%
- Iron4 mg18 mg22.22%
- Potassium1050 mg4700 mg22.34%
- Vitamin A4800 mcg900 mcg533.33%
- Vitamin C (Ascorbic Acid)14 mg90 mg15.56%
- Vitamin E (Tocopherol)1.5 mg15 mg10%
- Vitamin K18 mcg120 mcg15%
- Vitamin B1 (Thiamin)0.45 mg1.2 mg37.5%
- Vitamin B2 (Riboflavin)0.18 mg1.3 mg13.85%
- Vitamin B3 (Niacin)5.5 mg16 mg34.38%
- Vitamin B6 (Pyridoxine)0.42 mg1.7 mg24.71%
- Folate160 mcg400 mcg40%
- Vitamin B12 (Cobalamine)0.25 mcg2.4 mcg10.42%
- Biotin6 mcg30 mcg20%
- Vitamin B5 (Pantothenic acid)1.1 mg5 mg22%
- Choline72 mg550 mg13.09%
- Phosphorus310 mg1250 mg24.8%
- Iodine4 mcg150 mcg2.67%
- Magnesium62 mg420 mg14.76%
- Zinc2.4 mg11 mg21.82%
- Selenium14 mcg55 mcg25.45%
- Copper0.42 mg0.9 mg46.67%
- Manganese1.1 mg2.3 mg47.83%
- Chromium3 mcg35 mcg8.57%
- Molybdenum88 mcg45 mcg195.56%
- Chloride520 mg2300 mg22.61%
