Split Pea Soup Nutrition

Split pea soup is rich in vitamins, minerals and, above all, flavor. Pea soup is considered a complete meal.

Classified as a Grade A food, it contains most of the essential vitamins and minerals needed for the body to function. Because of this it can be an effective way to lose weight and to maintain body weight during times of famine. The high fiber content helps to prevent gas, heartburn, diarrhea, constipation and other digestive symptoms which can occur due to lack of nourishment. Peas are also a rich source of protein, vitamins A, C, E and K, riboflavin, magnesium and manganese, while also helping to lower cholesterol.

The Benefits of Peas

Peas are rich in many nutrients including calcium, potassium, fiber, iron, thiamine and folate. They are also a source of omega 3 and omega 6 fatty acids. The fiber in pea soup can contribute to helping the digestive system, especially in individuals who are very active. Due to the high fiber content, pea soup is also a very healthy option for diabetics who are attempting to lose weight.

Homemade Pea Soup

  • 1/4 cup water
  • 1/4 cup olive oil
  • 1 large yellow onion, diced
  • 1 head cauliflower, shredded
  • 1/4 cup whole wheat pasta
  • 1 cup carrots, sliced
  • 1/2 cup frozen peas
  • 1 tsp dried basil
  • 1/4 cup fresh basil
  • 1 Tbsp lemon juice
  • 1/8 tsp salt
  • 1 Tbsp pepper
  • 1/8 tsp cayenne
  • 1/8 tsp cumin
  • 1/8 tsp oregano
  • 2 eggs, room temperature


Add 1/4 cup water to the pan. Add oil, onion, cauliflower and pasta to pan. Heat, stirring frequently, until oil is starting to brown. Add peas, herbs and spices, and cook for about 5 minutes on medium high heat. Add cayenne and cumin to pan and stir frequently. Remove from heat.

Traditional Pea Soup

  • 2 cups dried peas
  • 2 cups rice
  • 1 can peaches (drained)
  • 1 can diced tomatoes (drained)
  • 1 large onion, diced
  • 1 medium cauliflower, shredded
  • 1 small eggplant, diced
  • 1 Tbsp. olive oil
  • 1 cup green beans
  • 1 Tbsp. fresh basil
  • 1 Tbsp. red wine vinegar
  • 1 tsp. salt
  • 1/4 tsp. ground white pepper
  • 1 Tbsp. grated lemon zest
  • 1 Tbsp. fresh parsley
  • 2 small eggs
  • 1 tsp. pepper
  • 1/8 tsp. cayenne
  • 1/8 tsp. cumin
  • 1/8 tsp oregano
  • 2 eggs, room temperature


Dissolve pea soup in 1 cup of water, then add 1/2 cup of rice, 1 can of chopped tomatoes, 1 diced onion, 1 large cauliflower, 1 medium eggplant, and 1 large egg (slightly smaller than the eggplant). Stir well. Cook on medium heat for 20 minutes, stirring occasionally. Taste for salt and add more water if necessary. Remove from heat, stir in egg, salt and pepper, and continue cooking until mixture is thickened. While mixture cooks, combine other ingredients in a bowl, then taste. Serve hot.

Low-FODMAP Vegan Pea Soup

Low-FODMAP vegan soup is a complete meal without the additives found in most soups. All the ingredients are high in fiber and protein, and are rich in vitamins and minerals, especially calcium. All the vegetable proteins are low in carbohydrates and fat, and the meal is not full of sugar.

Because of the low-fat and fiber content of the Pea Soup, the total amount of carbohydrates is not that high. The meal also includes a wide range of vitamins and minerals. This is a fantastic meal when you are trying to cut out the foods in your pantry that may contribute to diabetes, heart disease, obesity, digestion issues or digestive distress.

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