By Mayo Clinic Staff
Split pea soup

Dietitian's tip:

This hearty soup pairs well with crusty whole-grain bread or a fresh-vegetable medley.

Number of servings

Serves 4
  1. Weight management
  2. Diabetes meal plan
  3. Gluten-free
  4. High-fiber


    Chive cream:

  1. 3 tablespoons coarsely chopped fresh chives, plus long cuts for garnish
  2. 3 tablespoons fat-free plain yogurt
  3. 1 tablespoon low-fat buttermilk
  4. 1/4 teaspoon sugar
  5. Pinch of salt
  6. Soup:

  7. 2 tablespoons olive oil
  8. 1 yellow onion, chopped
  9. 1 large carrot, peeled and chopped
  10. 2 cloves garlic, minced
  11. 1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained
  12. 3 cups water
  13. 3 cups low sodium vegetable stock or broth
  14. 1/4 teaspoon freshly ground black pepper
  15. 1/2 cup chopped lean ham


To make the chive cream, in a small blender or food processor, combine the chopped chives, yogurt, buttermilk, sugar and salt. Process until well blended. Cover and refrigerate until needed.

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the carrot and saute until the carrot is softened, about 5 minutes. Add the garlic and saute for 1 minute. Stir in the split peas, water, stock, and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes.

In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.

Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cream and garnish with a sprinkle of chopped ham and a few long cuts of fresh chives. Serve immediately.

Nutritional analysis per serving

Serving size: About 2 1/2 cups

  • Total fat 9 g
  • Calories 377
  • Protein 22 g
  • Cholesterol 8 mg
  • Total carbohydrate 52 g
  • Dietary fiber 19 g
  • Monounsaturated fat 5 g
  • Saturated fat 1 g
  • Trans fat Trace
  • Sodium 410 mg
  • Total sugars 11 g
  • Added sugars 0 g

This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award.

July 23, 2016