Smoked Salmon Split Pea Chowder

Smoked Salmon Split Pea Chowder

This soup is packed with omega-3 rich salmon, fiber-filled split peas and a lot of flavor. It’s easy to leave traditional ham split pea soup behind when a heart-healthy variation tastes this good!

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Makes 8, 1-cup servings


  • 2 cups yellow or green split peas

  • 1 Tbsp extra virgin olive oil

  • 2 cups onion, diced

  • 1 cup carrot, diced

  • 2 bay leaves

  • 6 cups water or stock

  • 1/3 cup Dijon mustard

  • 8 oz smoked salmon, divided

  • Pepper, freshly ground

  • Parsley or chives (optional)


  1. Rinse peas under cold water and pick over for odd pieces. Set aside.

  2. Heat oil in a deep pot and sauté onion and carrot until onions are translucent, about 5 minutes. Add bay leaves, split peas and liquid.

  3. Bring to boil, cover and reduce to simmer, stirring occasionally until peas break down into a thick puree, about 45-60 minutes. If necessary, add more water to keep peas from drying out.

  4. Remove bay leaves. Stir in 6 ounces of the salmon, mustard and pepper until well blended.

  5. Ladle into bowls, garnish with herbs and the remaining salmon.

Per Serving: 280 calories, 22g protein, 40g carbohydrate 14g fiber), 5g fat (1g sat fat, 4g mono/poly), 380mg sodium

Seasoned Cook

Don’t skimp on the Dijon mustard, which adds a zing to this recipe. For a creamier texture, use an immersion stick or blender before garnishing and serving.