Split Pea Soup with Rosemary

Number of Servings: 6 (373 g)
Active Time: 15 min.
Total Time: 1 hour 15 min.

Split pea soup is most commonly made with a salty, high-fat meat such as ham or bacon to add flavor. If you want to improve the nutrition of your dish or go vegetarian, this recipe is a model for how to get phenomenal flavor without compromising on nutrition.


  • 1½ cups green split peas
  • 2 tsp. olive oil, divided
  • 2 cups chopped onion
  • 1 cup diced carrot
  • 1 bay leaf
  • 1 Tbsp. minced garlic cloves, divided (about 3 cloves)
  • 1 Tbsp. minced fresh rosemary, divided
  • 1 tsp. paprika
  • ¼ tsp. black pepper
  • 1 Tbsp. tomato paste
  • 1 Tbsp. low-sodium soy sauce
  • 4 cups water
  • 1 (14½ oz.) can low sodium vegetable broth
  • ½ tsp. salt
  • ¼ cup chopped fresh parsley
  • ¼ cup low-fat sour cream


  1. Sort and wash peas; cover with water 2″ above peas, and set aside.
  2. Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add onion, carrot, and bay leaf; sauté, stirring frequently (5 minutes).
  3. Add 2 teaspoons garlic, 1 teaspoon rosemary, paprika, and pepper; cook (3 minutes).
  4. Add tomato paste and soy sauce; cook until liquid evaporates, scraping pan to loosen browned bits.
  5. Drain peas and add them to onion mixture along with 4 cups water, vegetable stock, and salt; bring to a boil. Cover, reduce heat to medium-low, and simmer, stirring often (1 hour).
  6. Discard bay leaf. Place half of soup in blender or food processor; process until smooth. Pour puréed soup into a bowl. Repeat procedure with remaining soup.
  7. Combine 1 teaspoon oil, 1 teaspoon garlic, 2 teaspoons rosemary, and parsley. Stir parsley mixture into soup. Spoon soup into bowls; top each with sour cream.

Nutrition Facts

6 servings per container

Serving Size 373 g

Amount per serving
Calories 250
% Daily Value*
Total Fat 4g 5%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1.5g
Cholesterol 4mg 2%
Sodium 370mg 16%
Total Carbohydrate 42g 15%
Dietary Fiber 15g 54%
Total Sugars 8g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 19g
Protein 14g
Vitamin D 0mcg 0%
Calcium 73.3mg 6%
Iron 3mg 15%
Potassium 640mg 15%
Vitamin A 234.6mcg 25%
Vitamin C 10.7mg 10%
Vitamin E 0.7mg 6%
Vitamin K 52.9mcg 45%
Thiamin 0.4mg 35%
Riboflavin 0.2mg 15%
Niacin 4.4mg 25%
Vitamin B6 0.2mg 10%
Folate 156.3mcg 39%
Vitamin B12 0mcg 0%
Biotin 2mcg 6%
Chloride 26.4mg 2%
Pantothenate 1mg 20%
Phosphorus 201.8mg 15%
Iodine 1.1mcg 0%
Magnesium 40.5mg 10%
Zinc 2mg 20%
Selenium 3.1mcg 6%
Copper 0.5mg 60%
Manganese 0.8mg 35%
Chromium 0.1mcg 0%
Molybdenum 3.7mcg 8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Water, Low Sodium Vegetable Broth (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Onion, Green Split Peas, Carrots, Reduced Fat Sour Cream (cultured Pasteurized Grade A Milk And Cream, Contains Less Than 1% Of Pectin, Agar, Vitamin A Palmitate, Enzymes), Tomato Paste, Low Sodium Soy Sauce (water, Wheat, Soybeans, Salt, Lactic Acid, Sodium Benzoate: Less Than 1/10th Of 1% As A Preservative), Parsley, Garlic, Olive Oil, Salt, Paprika, Rosemary, Black Pepper, Bay Leaf.

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