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!

Print Recipe

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Serves:

Makes 8, 1-cup servings

Ingredients

• 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)

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Method

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

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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.