A lower-calorie way to make Split Pea and Ham Soup
Split Pea and Ham Soup: thick green pea soup with a measured amount of smoky ham
Green split peas, root vegetables, and a modest ham portion simmer until naturally creamy, with smoked paprika extending the cured flavour. This measured New Zealand recipe serves 8 at about 380 kcal per portion.
Split Pea and Ham Soup should still taste and look like the familiar dish, even when its richest ingredient is reduced. This version uses use 400 g lean ham across eight bowls, rinse it briefly, and let split peas provide the soup's body instead of cream. Smoky ham, bay, thyme, celery, sweet carrot and onion, mustard, and split-pea starch create the familiar slow-cooked depth.
What changes—and what stays
From ham-heavy pea soup can contain 500–650 kcal and more sodium to 380 calories
use 400 g lean ham across eight bowls, rinse it briefly, and let split peas provide the soup's body instead of cream. Smoky ham, bay, thyme, celery, sweet carrot and onion, mustard, and split-pea starch create the familiar slow-cooked depth.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | use 400 g lean ham across eight bowls, rinse it briefly, and let split peas provide the soup's body instead of cream | Smoky ham, bay, thyme, celery, sweet carrot and onion, mustard, and split-pea starch create the familiar slow-cooked depth. |
How the flavor stays
Smoky ham, bay, thyme, celery, sweet carrot and onion, mustard, and split-pea starch create the familiar slow-cooked depth.
A cost rule that survives inflation
Split peas and root vegetables turn a small leftover ham piece into eight hearty portions and freeze without losing their texture.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 700 ggreen split peas
- 400 glean cooked ham
- 600 gcarrots
- 450 gonions
- 350 gcelery
- 2.1 Llow-salt stock or water
- 12 grapeseed oil
- 30 ggarlic, bay, thyme, smoked paprika, mustard, and parsley
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the measured components
Rinse split peas thoroughly, trim and briefly rinse ham, and dice the root vegetables into even small pieces.
Look for: Pea water runs clear and ham has no rind or thick visible fat remaining.
Step 2 · follow the visible cue
Build the defining flavour
Soften onions, carrots, and celery in measured oil, then add garlic, thyme, bay, and smoked paprika.
Look for: Vegetables look glossy and sweet without browning while the spices remain red and fragrant.
Step 3 · follow the visible cue
Cook with controlled heat
Add peas and liquid, simmer gently until they collapse, then stir in diced ham only for the final minutes.
Look for: Peas dissolve into a thick green base and ham stays in moist pink cubes.
Step 4 · follow the visible cue
Finish and check the texture
Thin to a slow pour, remove bay, and finish with mustard, parsley, and black pepper before serving.
Look for: Soup coats the spoon uniformly with no flour lumps, cream film, or fatty layer.
Calories at the same serving size
171 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 Split Pea and Ham Soup promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Cool Split Pea and Ham Soup promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Frequently asked questions
Can I prepare Split Pea and Ham Soup ahead?
Yes. Complete the preparation stages in advance, then do the final crisping, dressing, or assembly close to serving so Split Pea and Ham Soup keeps its intended texture. Cool Split Pea and Ham Soup promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Does the calorie estimate for Split Pea and Ham Soup include sides?
No. The estimate covers one portion made from the measured ingredients listed here; drinks, chips, salad dressing, and other side dishes need to be counted separately. use 400 g lean ham across eight bowls, rinse it briefly, and let split peas provide the soup's body instead of cream.
- green split peas700 g
- lean cooked ham400 g
- carrots600 g
- onions450 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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