A lower-calorie way to make Pea and Ham Soup
Pea and Ham Soup gets body from split peas, not cream
Green split peas, a trimmed ham hock and vegetables make a thick Australian winter soup for about 390 calories per bowl.
Pea and ham soup becomes naturally creamy as split peas collapse, so dairy and flour are unnecessary. A trimmed ham hock simmers slowly with onion, carrot and celery until the meat releases easily. Chilling the strained broth makes excess fat simple to remove, while reserved vegetables and shredded ham give the final green soup plenty of texture.
What changes—and what stays
From often 500–700 calories with fatty ham, cream or oversized bread sides to 390 calories
Trim the ham hock, skim the broth and let split peas create the creamy texture without dairy. Smoky ham, bay, thyme and sweet softened vegetables season the earthy peas, while cider vinegar lifts the long-simmered broth.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Trim the ham hock, skim the broth and let split peas create the creamy texture without dairy | Smoky ham, bay, thyme and sweet softened vegetables season the earthy peas, while cider vinegar lifts the long-simmered broth. |
How the flavor stays
Smoky ham, bay, thyme and sweet softened vegetables season the earthy peas, while cider vinegar lifts the long-simmered broth.
A cost rule that survives inflation
Dry split peas and one hock produce seven filling bowls, and inexpensive carrots, celery and onion supply the bulk of the remaining ingredients.
Ingredients for 7
Measure first; timing is part of how this recipe uses less fat.
- 500 ggreen split peas
- 1 kgsmoked ham hock— trimmed
- 300 gcarrots
- 220 gcelery
- 300 gonion
- 2 Lwater
- 2bay leaves
- 8 gfresh thyme
- 15 mlcider vinegar
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Rinse peas and trim the hock
Rinse split peas until the water runs mostly clear and cut away accessible thick skin and firm exterior fat from the hock.
Look for: Peas should be free of grit and no heavy white fat cap should remain on the meat.
Step 2 · follow the visible cue
Simmer gently until the meat releases
Cover hock, peas, half the vegetables and herbs with water and maintain a gentle simmer until the hock loosens.
Look for: Meat should pull from the bone easily and peas should collapse when pressed.
Step 3 · follow the visible cue
Shred meat and remove free fat
Lift out the hock, strain any surface fat, discard bone and skin, then shred the lean meat into bite-sized pieces.
Look for: The broth should look thick but not carry glossy fat pools, and meat should be tender strands.
Step 4 · follow the visible cue
Finish with fresh vegetable texture
Blend part of the pea base, add remaining diced vegetables and simmer until tender, then return ham and add vinegar.
Look for: The soup should coat a spoon while carrots and celery remain distinct and ham is hot.
Calories at the same serving size
176 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 7 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate for four days or freeze for three months. Add water when reheating because split peas continue thickening as they stand.
Refrigerate for four days or freeze for three months. Add water when reheating because split peas continue thickening as they stand.
Frequently asked questions
Do split peas need soaking?
No. Rinsing is sufficient, though older peas may need a longer gentle simmer to collapse fully.
Can I make it without a ham hock?
Use diced lean ham and smoked paprika, adding the ham near the end so it does not become dry.
- green split peas500 g
- smoked ham hock1 kg
- carrots300 g
- celery220 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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