Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers, but the onions are cooked long enough that some may be able to tolerate them.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"I live on good soup, not on fine words." - Moliere, Author

The refrigerator light goes on...

I loved split pea soup as a kid and this is the flavor that I crave every now and then.

Back then I think it was the economical choice - a bit of ham, split peas, onion - a super simple dish that pairs perfectly with a sandwich or salad. The thing is that people don't think of it as an upscale choice but a bit of nutmeg and sherry really elevates the soup.

Serve this with an egg salad sandwich or a grilled cheese sandwich and you have a wonderful meal for a cold night.



Split Pea Soup

Servings: 4 | Serving size: about 2 cups

Cooking Time: 120 Minutes

This recipe can be multiplied by 2, and like many soups, is better the next day. Store tightly covered in the refrigerator.

Serve with a 2 ounce whole grain or gluten-free roll and a side salad of your choice, or an egg salad sandwich or grilled cheese sandwich.

Split Pea Soup recipe from Dr. Gourmet


  • 2 quarts water
  • 1 cup split peas
  • 1 tsp. olive oil
  • 2 ounces prosciutto or other lean ham (diced)
  • 1 large onion (diced)
  • 2 cups vegetable stock
  • 4 cups water
  • 1/4 tsp. salt
  • fresh ground black pepper to taste
  • 1/4 tsp ground nutmeg
  • 2 Tbsp. dry sherry

Place the split peas in the boiling water and cook at a rolling boil for 2 minutes and remove from heat.

Let stand for an hour and drain.

Place the olive oil in a 4 quart sauce pan over medium heat.

Add the diced ham and cook slowly for five minutes until the ham is not quite crispy.

Add the onion and increase the heat slightly.

Cook, stirring frequently, until the onions begin to be soft.

Add the split peas and stir well.

Add the vegetable stock, water and salt and cook for about an hour over low-medium heat. Stir occasionally.

When the split peas are slightly soft, remove the pan from the heat.

Remove about 1 1/2 cups of the soup and puree the remaining using a stick blender or blender.

Add the 1 1/2 cups of split peas back to the soup and stir.

Add the nutmeg and sherry and cook for another 5 minutes.


Nutrition Facts

Serving size: 2 cups

Servings: 4

Amount Per Serving

Calories 240 Calories from Fat 27
% Daily Value
Total Fat 3g 5%
  Saturated Fat 0.5g 3%
  Monounsaturated Fat 1.5g
  Trans Fat 0g
Cholesterol 10mg 3%
Sodium 340mg 15%
Total Carbohydrates 36g 13%
    Dietary Fiber 13g 47%
    Sugars 7g
Protein 15g
Vitamin A 0% Vitamin C 4%
Calcium 2% Iron 14%
Vitamin K 8mcg Potassium 500mg