Leena Watts
Split pea soup is a popular dish around the world, and it can be included in the Mediterranean diet. The Mediterranean diet is based on the traditional foods of countries like Italy and Greece, and it emphasizes the use of vegetables, legumes, whole grains, and healthy fats like olive oil. Split pea soup can be made in various ways, but a Mediterranean-style version typically includes vegetables, legumes, and spices. It can be made vegan or vegetarian, and it can be creamy or chunky depending on preference. This soup is a good source of protein and fiber, and it is low in calories.
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What You'll Learn
Split pea soup is a popular soup worldwide
Split pea soup is a tasty, nutritious, and hearty meal, and it is low calorie and high in fibre and protein. One 12-ounce serving provides 13 grams of fibre and 19 grams of protein for only 200 calories. The soup can be made creamy or chunky, depending on your preference. It can be vegetarian, or made with pork, ham, or ham bones.
There are several recipes for Mediterranean split pea soup, including vegan and gluten-free options. One recipe includes sundried tomatoes, smoked paprika, and herbs such as fresh rosemary. Another recipe suggests adding raisins for a sweet contrast to the soft soup, and using croutons or coconut flakes as a garnish.
A Moroccan split pea soup recipe includes anti-inflammatory spices and protein-rich legumes. It is vegan, gluten-free, and can be made on the stovetop or in an Instant Pot.
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It is low-calorie, high in fibre and protein
Split pea soup is a popular dish around the world and can be easily incorporated into a Mediterranean diet. The Mediterranean diet is based on the traditional foods consumed in countries such as Italy and Greece. It is characterised by the inclusion of legumes, vegetables, and healthy plant proteins.
A 12-ounce serving of split pea soup provides 13 grams of fibre and 18-19 grams of protein for only 200 calories. This makes it a low-calorie, high-fibre, and high-protein meal option. The soup can be made creamy or chunky, depending on individual preferences.
To prepare the soup, dried split peas are rinsed and added to a pot with water, brought to a boil, and then simmered for 30 minutes to an hour, depending on the recipe. The breakdown of the peas during cooking naturally thickens the soup. The soup can be made more flavourful by using fresh herbs, vegetables, and a good vegetable broth.
The soup can be made vegetarian or vegan by omitting the ham or pork typically used in the recipe. This can be replaced with ingredients like sundried tomatoes, smoked paprika, and fresh herbs such as rosemary, thyme, and parsley. The soup can also be customised by adding leafy greens like spinach, kale, or mustard greens for additional fibre, vitamins, and minerals.
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It can be made vegetarian
Split pea soup is a popular dish around the world and can be easily incorporated into the Mediterranean diet. The Mediterranean diet is based on the traditional foods eaten in countries such as Italy and Greece.
While split pea soup is usually made with pork products like ham or bacon, it can be made vegetarian by omitting the meat and substituting vegetable broth for chicken broth. This makes it suitable for those following a vegetarian or vegan diet.
One recipe for a vegetarian version of the soup includes using dried split peas, vegetable broth, sun-dried tomatoes, herbs such as bay leaves, fresh rosemary, fresh thyme, dried marjoram, and fresh parsley, smoked paprika, sea salt, and black pepper. The soup is hearty, wholesome, and nourishing, with a creamy consistency from the dissolved split peas. It is also gluten-free and packed with plant-based protein.
To prepare the soup, rinse the split peas and add them to a pot with water, bringing it to a boil and then simmering for about 30 minutes. In a separate pot, sauté onions in olive oil until they are lightly caramelized, and then add garlic and carrots. Combine the vegetables with the split peas, and add the broth and remaining ingredients. The soup can be served with sourdough bread, rolls, or biscuits, and it tastes even better the next day as the flavours develop.
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It is based on traditional foods from countries like Italy and Greece
The Mediterranean diet is based on the traditional foods of countries like Italy and Greece. It is a way of eating that focuses on plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, while also including healthy fats like olive oil and seafood. This diet has been associated with numerous health benefits, including a reduced risk of heart disease and improved weight management.
Split pea soup is a popular dish that can be easily incorporated into the Mediterranean diet. It is a nutritious and wholesome meal that can be made with simple ingredients. The soup is typically made with split peas, which are a great source of plant-based protein and fibre. By using fresh, high-quality ingredients like herbs, vegetables, and a good vegetable broth, the flavour of the soup is enhanced.
In Italy, split pea soup is often prepared with a combination of vegetables and ham or bacon, creating a creamy soup with chunks of meat and vegetables. The peas are usually soaked overnight and then boiled until tender. The soup is then seasoned and served with a bay leaf discarded. This version of the soup is comforting and hearty, perfect for a filling meal.
In Greece, a similar soup called "fakes" is a staple in the traditional diet. It is a filling meal that can be made with or without meat. Greek cooks often use sundried tomatoes, smoked paprika, and fresh herbs like rosemary to add flavour to the soup. This version is savoury and delicious, and it is often served with sourdough bread, rolls, or biscuits.
By incorporating split pea soup into the Mediterranean diet, individuals can enjoy a tasty and nutritious meal while adhering to the dietary patterns of Mediterranean countries like Italy and Greece. This soup is a great example of how the Mediterranean diet can be delicious, satisfying, and healthy all at the same time.
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It can be made vegan by replacing chicken broth with vegetable broth
Split pea soup is a popular dish around the world, and it is a part of the Mediterranean diet. The Mediterranean diet is based on the traditional foods consumed in countries like Italy and Greece. It is rich in vegetables, legumes, whole grains, and healthy fats like olive oil.
The traditional split pea soup recipe includes ham or ham bones, but it can be made vegetarian or vegan by omitting the meat and using vegetable broth instead of chicken broth. This simple substitution makes the dish suitable for those following a plant-based diet while still capturing the essence of Mediterranean flavours.
Mediterranean split pea soup is a hearty and nourishing option, often packed with vegetables and healthy plant-based proteins. The soup's consistency can vary from creamy to chunky, depending on personal preference. The use of fresh herbs like rosemary, thyme, and smoked paprika adds a savoury and aromatic touch.
The beauty of Mediterranean split pea soup is its versatility. It can be tailored to individual tastes and dietary preferences. For a vegan version, unsweetened toasted coconut flakes or dehydrated shiitake mushrooms can be used as toppings instead of crunchy bits of bacon. Additionally, the soup can be made creamier by blending it with an immersion blender.
Preparing this soup is a straightforward process. It begins with rinsing and boiling the split peas, followed by sautéing onions, garlic, and carrots in olive oil. The vegetable broth is then added along with various spices and herbs. The soup is not only delicious but also nutritious, making it a well-rounded meal option.
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Frequently asked questions
Yes, there are several recipes for Mediterranean split pea soup.
You will need split peas, a good vegetable broth, sun-dried tomatoes, herbs, and fresh lemon juice. You can also add ham or bacon for a non-vegetarian version.
First, rinse the split peas and add them to a pot with water and bring to a boil. In a separate pot, sauté onions, garlic, and carrots in olive oil. Add the veggie broth, sun-dried tomatoes, herbs, and spices to the pot with the onions. Finally, add the cooked split peas and simmer until tender.
The total time to make this soup is around 1 hour and 15 minutes. This includes a 12-hour or overnight soak of the split peas, and 45 minutes to simmer the soup.
Yes, you can make this soup in an Instant Pot. Use the "sauté" function to cook the onions, garlic, carrots, and tomatoes. Then, add the spices, split peas, and 5 cups of vegetable broth. Seal the lid and cook on High Pressure for 15 minutes, followed by a 15-minute natural release.
