Gastelum, A., Shaw, W. 2026, HiFiber Dinner | Split Pea Soup, University of Nevada, Reno Extension, Recipes

Description

This hearty soup combines lean protein, split peas, and vegetables for a filling and balanced meal. Rich in protein and fiber, it is a nutritious and comforting option for lunch or dinner.

bowl of tan colored soup
Level: Easy Prep: 30 minutes Yield: 1 cup
Total: 30 minutes Inactive: 30 minutes Serving Size: 1

Ingredients

  • ½ lb ground turkey
  • 1 teaspoon smoked paprika
  • 2 tablespoons butter, plus more as needed
  • 2 medium celery stalks, diced
  • 4 garlic cloves, minced
  • 1 medium onion, diced (about 1½ cups)
  • Salt and black pepper
  • 2 medium carrots, scrubbed and diced (about 1½ cups)
  • 1 pound dried split green peas 2 fresh thyme sprigs
  • 8 to 12 cups of chicken stock or water
  • Lemon wedges, for serving (optional)

Directions

  1. In a stock pot, cook the ground turkey until browned for 6-7 minutes.
  2. Add the celery, garlic, carrot, onion, salt and pepper. Cook over medium heat, stirring occasionally, until tender, about 5 to 8 minutes.
  3. Stir in the paprika, the split peas, thyme, and 8 cups of stock or water. Bring to a boil.
  4. Reduce the heat and simmer, partly covered, stirring occasionally, for about 45 min until peas are tender.
  5. Blend the soup until smooth.
  6. Serve hot.
 

Nutrition Facts

1 serving - 1 cup
Makes 5 cups
Calories 233.3 per serving

Contents % Daily Value
Total Fat 5.3g 7%
Saturated Fat 1.3g 7%
Trans Fat 0.1g  
Cholesterol 43mg 14%
Sodium 965.5mg 43%
Total Carbohydrate 27.5mg 10%
Dietary Fiber 12.1g 43%
Total Sugars 3.6g  
Incl. Added Sugars 0g 0%
Protein 20.2g  
Vitamin D 0.1mcg 0%
Calcium 74.5mg 6%
Iron 2.2mg 12%
Potassium 681.7mg 15%
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.
 

Learn more about the author(s)

Angeline Jeyakumar
Angeline Jeyakumar
 

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