Split pea soup is not sexy. It’s not the Heidi Klum of the low-sodium soup world. But what it lacks in looks, it more than makes up for in taste. So don’t be a hater. Embrace the inner beauty of the soup and go get your crock pot.
Today’s soup is made with standard staples, nothing fancy, so it’s cheap as well as easy. Unlike dried beans, split peas require no pre-soaking, so as long as you’ve got a bag on hand, you can assemble this any morning and enjoy dinner later in the day. Split peas are high in iron and magnesium, low in fat and sodium, and high in fiber and protein. So this is basically an energy-boosting, metabolism-maintaining, healthy blood-building bowl of goodness. It’s even become my younger daughter’s most favorite soup in the world, which, for a kid who gravitates towards bling and beauty, is a real compliment.
PS: I will not apologize for providing the world with another slow cooker recipe. The only people who have problems with slow cookers are the pitiable souls who’ve never used one. The rest of us already know. THEY ARE THE BOMB.
Recipe adapted from Robin Robertson’s Fresh From the Vegan Slow Cooker.
Yields 8 servings
SODIUM CONTENT: 143 mg per serving
INGREDIENTS
1 medium onion, chopped
2 medium carrots, diced finely
2 medium stalks celery, diced finely
2 medium potatoes (your favorite), diced finely
1 lb. dry green split peas, rinsed (2 1/4 cups)
7 c. low-sodium vegetable broth
1 bay leaf
2 t. all-purpose salt-free seasoning
1 t. ground coriander
1/2 t. ground cumin
freshly ground black pepper, to taste
DIRECTIONS
Place all ingredients into a large slow cooker and stir to combine. Cover, set to high, and cook, stirring occasionally, 7 hours.
Serve hot.
What spices and herbs are in the all purpose salt free seasoning?
Hi Jeff! Good question. Most all-purpose blends include basic herbs, like basil, thyme, oregano, rosemary, marjoram, and savory, as well as garlic, black pepper, and often dehydrated tomato or citrus. Some, like Benson’s Table Tasty, also include nutritional yeast or yeast extract, which gives the seasoning a really delicious “salty” taste.
For this recipe I used McCormick’s Perfect Pinch Garlic & Herb salt-free seasoning. I’ve been using it for a while now and was impressed (and dismayed) to find when I went to buy some more from our local Hannaford supermarket – it was all gone! And has been for a few weeks now! Seems I’m not the only one enjoying it.
Hi Christy,
I was diagnosed with cochlear hydrops a year ago. Since then I have had good days and really bad days but it seems like it might be linked to the seasons rather than sodium. The reason I say this is that I can eat salt and it doesn’t seem to have an impact, but the winter and spring seem to bring more bad days than good days. Do you or anyone else out there know if there is an allergy or environmental component to this ? Thanks for your help!
Carol
Hi Carol,
Just read your comment on the other page. I’m sorry that I don’t have much to offer; I really don’t have seasonal allergies, but it definitely makes sense that there could be a connection. If anyone else has any experience w this, please let us know! Thanks.
Wishing you all the best,
Christy
I absolutely love soup, especially Split Pea. I have not had soup for 2 years now because of the sodium. I would like to try this soup, but I am concerned about the broth. How much sodium should the broth have? Do you have any suggestions for low sodium vegetable broth? Thank you!
Hi Mary Jeanne! I love soup too, and this split pea is absolutely delicious. I always use a low-sodium vegetable broth with 140 mg per cup. I used to frequently buy premade liquid broth but more often now just buy bouillon cubes and add water. Either will work well. Just check the nutrition facts carefully and aim for 140 mg per serving (cup) or less. If you can only find higher sodium broth, use 1/2 broth and 1/2 water instead. Hope this helps! Best wishes, Christy
Hi again! Thanks for the help with the broth. I can’t wait to try the soup. I am really just starting to try to cook more variety of low sodium foods. I’ve been eating very bland for a couple of years. I’m a beginner and not big on improvising in the kitchen. I have your cookbooks, and they are great. What I could use is a tutorial on all-purpose salt free seasoning. How do I determine which blends to start trying in a recipe? I just ordered Benson’s Table Tasty (hasn’t yet arrived), and I’ve been using Mrs. Dash Garlic and Herb on a few things. I’m really unsure what would be good in a recipe like this and others that call for all-purpose seasoning. Thank you.
Hi Mary Jeanne! Choosing a salt-free all-purpose seasoning really depends on personal preference. There are a huge range of flavors and blends; most contain some array of herbs, dried veggies and/or citrus, and garlic/onion. Benson’s has the added plus of inactive yeast – a nutritional yeast with a naturally salty flavor – which makes it taste SO good. For table use and flavoring food after cooking (as well as during) I’d wholeheartedly recommend Benson’s Table Tasty. Mrs. Dash works great when added to food during cooking (as well as after) but I still like Benson’s better! Regardless, any all-purpose seasoning should suffice when you’re making my recipes. I’ve tried a whole bunch of different blends, including my own homemade versions, when making my own recipes and they all work well. Hope this helps a little! Best wishes to you, Christy
Thank you. I have now tried Benson’s Table Tasty, it has made it so I can love popcorn again. Table Tasty is a dinner saver – sprinkle a little when you try a new recipe and it’s too bland. I also love the Perfect Pinch Garlic Herb that you recommended. I now have a few meals that I actually enjoy. I still have a long way to go, but I’m enjoying food a bit more now. Thank you.
You’re so welcome, Mary Jeanne! I’m thrilled to have helped. Keep up the great work!
Also, I found a vegetable broth that is 25 mg per 8oz. It is Imagine Unsalted in a package of 4 – 8oz cartons. Is that too low for this recipe? Thanks again!
Wow, Mary Jeanne! That’s super low! No – by all means use it. It should be fine.
I just used the Imagine vegetable broth at 25 mg per cup for adapting one of my favorite soup recipes. It turned out really well. I can’t believe I actually adapted a recipe. I was so nervous.
Great job, Mary Jeanne!! :))
I also found Rapunzel no salt added cubes with 130 mg per 1 cup. Sorry for so many comments. I’m kind of lost and trying to find my way. Your site is a a great resource. Thanks!
No worries, Mary Jeanne! I’m glad to help. It’s always tricky when starting out and it’s great to be able to ask questions. Rapunzel is a good brand too. 130 mg per cup (8 oz.) is about average w regard to low sodium broth. They tend to run ~140 mg per cup or so. So that should work fine as well.
I finally made this Pea Soup. It was great! I served it with Food For Life Low Sodium Ezekiel Bread. My husband and I ate it up in 3 days (my husband eats a lot). I love making soup. It’s magical to see a bag of peas, a few vegetables, and some seasoning transform into a meal… even more so when it cooks hands free in the slow cooker all day. Simple, everyday magic tricks are the best kind. I’m determined to continue the magic and try all of your slow cooker recipes immediately. Thanks Christy
Hi Mary Jeanne! I couldn’t have said it better – slow cooking is truly magical. And I LOVE this recipe. SO glad to hear you and the hubs enjoyed it too! Wishing you all the best, Christy
can this be made on the stove?
Hey Sylvia,
Yes, absolutely. I’d recommend sautéing the veggies first (onions, carrots, celery) until fragrant – you can use a little oil, water or broth – maybe 5+ minutes over medium heat. Then add the remaining ingredients, lower the heat to medium-low and simmer, stirring occasionally, for a hour and 15-20 minutes, up to an hour and 1/2 until everything is tender.
Good luck!
Christy