Soup - pea and ham
Preparation time:
Recipe highlights Serves: 6
- Good source of folate
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Dairy free
- Egg free
- Nut free
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Ingredients
- 1 cup dried green split peas
1 onion, chopped
2 carrots, finely chopped
4 stalks celery, finely chopped
6 cups chicken or vegetable stock, reduced salt
150 g lean sliced ham, chopped
2 tablespoons chopped fresh parsley
canola or olive oil spray
salt and pepper, to taste
Cooking method
-
1. Put the peas into a large bowl and cover generously with cold water. Stand for at least 6 hours or overnight, then drain well.
2. Spray a large pan with oil and heat. Add the onion, carrot and celery and cook over medium heat for 3 minutes or until soft.
3. Add the peas and stock, and bring to the boil. Reduce the heat and simmer, partially covered, for 30 minutes, or until the peas are very soft. Skim any froth while cooking.
4. Stir in the ham and parsley, and heat through. Season to taste and serve.
Notes: If you do not have time or have forgotten to soak the peas, add another 2 cups stock to the recipe and cook for an extra 30 to 40 minutes, or until the peas are soft, before adding the ham. Serve with Turkish-style bread or pita bread.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 365.01g | 100.00g |
| Energy (kJ) | 805.29kJ | 220.62kJ |
| Protein (g) | 20.23g | 5.54g |
| Total fat (g) | 2.91g | 0.80g |
| - Saturated fat (g) | 0.72g | 0.20g |
| - Polyunsaturated fat (g) | 0.47g | 0.13g |
| - Monounsaturated fat (g) | 1.02g | 0.28g |
| Cholesterol (mg) | 13.00mg | 3.56mg |
| Carbohydrate-available (g) | 19.37g | 5.31g |
| CarbohydrateSE (g) | 18.11g | 4.96g |
| - Sugars (g) | 3.52g | 0.96g |
| Water (g) | 71.89g | 19.70g |
| Dietary fibre (g) | 4.78g | 1.31g |
| Thiamin (mg) | 0.41mg | 0.11mg |
| Riboflavin (mg) | 0.14mg | 0.04mg |
| Niacin (mg) | 1.98mg | 0.54mg |
| Niacin equivalents (mg) | 5.64mg | 1.54mg |
| Vitamin C (mg) | 4.59mg | 1.26mg |
| Total folate (ug) | 108.68ug | 29.78ug |
| Total vitamin A equivalents (ug) | 367.54ug | 100.69ug |
| Retinol (ug) | 0.50ug | 0.14ug |
| Beta carotene equivalents (ug) | 2198.14ug | 602.21ug |
| Sodium (mg) | 1539.20mg | 421.68mg |
| Potassium (mg) | 532.33mg | 145.84mg |
| Magnesium (mg) | 43.02mg | 11.79mg |
| Calcium (mg) | 37.71mg | 10.33mg |
| Phosphorus (mg) | 201.33mg | 55.16mg |
| Iron (mg) | 1.95mg | 0.53mg |
| Zinc (mg) | 1.55mg | 0.42mg |
Contributed by:
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Source: Australian Institute of Sport (1999),
Survival for the fittest, Murdoch Magazines, NSW.
This recipe was orginally published as:
Pea and ham soup
Recipe publication date on: 08/17/2001
Last reviewed on: 22/08/2014
