There are many pea soup recipes out there, about as many as there are tastes. The reason I love pea soup is that it is a great, easy way to get a hearty helping of both fiber and protein. This recipe yields about 18 grams of fiber per bowl, which gets you nearly halfway to your daily goal in just one meal.

You’ll notice that this is one split pea soup recipe that doesn’t include ham or ham bones. This is new for most people – in my family we grew up on hot-dog soup, which was my mother’s way of making pea soup with ham (in this case, hot dogs) sound attractive to a 5 year old. Unfortunately that ham or hot dog is packed with sodium that you don’t need. By swapping out the ham for greens you get a delicious, energizing soup with a dose of blood-pressure lowering potassium instead, plus anti-oxidants to keep the body young and healthy.

Bon appétit!



  • 1 pound dried green split peas, rinsed
  • 2 medium carrots, peeled and medium dice
  • 2 medium celery stalks, medium dice
  • 1/2 medium yellow onion, medium dice
  • 2 medium garlic cloves, minced
  • 2 fresh Italian parsley sprigs
  • 1 bay leaf
  • 1 pound super-greens (spinach, kale, collard greens or other dark green vegetable), fresh
  • 4 cups (1 quart) low-sodium chicken or vegetable broth
  • 2 cups water
  • 1 can full fat coconut milk (optional)
  • Freshly ground black pepper to taste


  1. Pour the split peas in the bottom of the slow cooker in one layer. Place the spinach, carrots, celery, onion, garlic, parsley, and bay leaf over the peas in one even layer.
  2. Pour the chicken broth and water into the slow cooker and season with pepper to taste. Cover and cook until the peas are very soft, on high for 5 to 6 hours or low for 8 to 10 hours.
  3. Puree soup with an immersion blender until smooth. For a creamier, richer soup add one can of full fat coconut milk and mix well prior to serving.

Nutrition Info

Calories: 314
Protein: 20
Fiber: 18
Sodium: 168
Potassium: 1,184