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The Tidelands Health Newsroom

Published on December 15, 2017

Super Split Pea Soup

Split pea soup has been around for centuries - and for good reason. This recipe is packed with plant protein, boasts a hefty 17 grams of fiber and contains a range of cancer-fighting phytochemicals. Garlic, onion and herbs add a boost of flavor without a lot of added salt. In fact, cooking this up at home bypasses the excess sodium found in canned versions. Pair with a leafy green salad for a balanced, cancer-protective meal.

Super Split Pea Soup

Makes 8 servings (1 1/4 cups)

  • 2 Tbsp. extra virgin olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1/2 tsp. dried rosemary
  • 1/2 tsp. dried oregano
  • 8 cups low-sodium chicken broth (vegetable stock or water may be substituted)
  • 4 medium carrots, diced
  • 4 medium potatoes, cubed small
  • 1 lb. dried split peas, rinsed
  • Salt and freshly ground black pepper, to taste


Heat oil in large pot over medium heat. Sauté onions and garlic, adding rosemary and oregano until onions are translucent, about 10 minutes.

Add broth, carrots, potatoes and split peas. Bring to a boil. Simmer uncovered for about 90 minutes or until peas are soft. Season with salt and pepper. Stir frequently to keep solids from burning on the bottom of pot.

You can adjust the thickness by adding a bit of broth, stock or water. Serve hot.

Nutrition facts, per 1 1/4 cup serving: 344 calories, 6 g total fat (1 g saturated fat), 56 g carbohydrate, 21 g protein, 17 g dietary fiber, 106 mg sodium.

Source: American Institute for Cancer Research


Tidelands Health is the region’s largest health care provider and MUSC Health affiliate, serving the Carolinas at four hospitals and more than 60 outpatient locations. More than 2,500 employee, physician and volunteer partners work side by side with our communities to transform the health of our region – promoting wellness, preventing illness, encouraging recovery and restoring health.