A lower-calorie way to make Pea and ham soup
Pea and ham soup — with split peas, lean ham and fresh green peas
Split peas create a thick broth around lean ham, leeks and bright garden peas, at about 360 kcal per serving.
Build the aromatic base without browning too hard, then add split peas, bay and stock and cook quietly until the peas collapse naturally. Finish with fold in diced ham and green peas only long enough to heat, then add mustard and mint. The finished pea and ham soup has a clean aroma, deliberate texture and no oily or floury aftertaste.
What changes—and what stays
From with fatty ham hock and buttered bread often 520–700 kcal to 360 calories
Use trimmed reduced-salt ham, rinse it first and finish with fresh peas for colour. Ham, bay, leek, mustard and mint make the peas savoury and fresh.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Use trimmed reduced-salt ham, rinse it first and finish with fresh peas for colour | Ham, bay, leek, mustard and mint make the peas savoury and fresh. |
How the flavor stays
Ham, bay, leek, mustard and mint make the peas savoury and fresh.
A cost rule that survives inflation
Split peas and leeks stretch 600 grams of ham across eight hearty bowls.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 600 gtrimmed reduced-salt cooked ham
- 600 gsplit peas
- 500 gfrozen green peas
- 500 gleeks
- 450 gcarrots
- 300 gcelery
- 2.5 lwater or low-salt stock
- 2bay leaves
- 20 gmint
- 20 gwholegrain mustard
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the defining ingredients
Rinse split peas and ham separately, trim every visible fat seam and dice the vegetables evenly.
Look for: Ham is lean and peas rinse without cloudy foam.
Step 2 · follow the visible cue
Build the aromatic base
Soften leeks, carrots and celery in a splash of stock rather than butter.
Look for: Vegetables are soft and sweet without browned butter.
Step 3 · follow the visible cue
Simmer at the right intensity
Add split peas, bay and stock and cook quietly until the peas collapse naturally.
Look for: Split peas have dissolved into a thick spoon-coating broth.
Step 4 · follow the visible cue
Finish for the intended texture
Fold in diced ham and green peas only long enough to heat, then add mustard and mint.
Look for: Ham is moist, garden peas remain bright and the soup is not overly salty.
Calories at the same serving size
162 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Pea and ham soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
Cool Pea and ham soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
Frequently asked questions
Can Pea and ham soup be made ahead?
Yes. Cool it quickly; keep seafood, pasta or fresh garnishes separate when their texture would suffer. Cool Pea and ham soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
What does the calorie figure for Pea and ham soup include?
It covers one stated serving from the listed quantities only; bread, butter, cheese and other extras are not included. Use trimmed reduced-salt ham, rinse it first and finish with fresh peas for colour.
- trimmed reduced-salt cooked ham600 g
- split peas600 g
- frozen green peas500 g
- leeks500 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.
- Food Safety Authority of Ireland — Healthy eating guidance
- Irish Universities Nutrition Alliance — Food composition data
Published and last reviewed: August 25, 2026
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