Help warm up your year with a delicious soup featuring split peas, carrots and potatoes. It is easy to make, satisfying and contains flavorful garlic, onion and herbs.

Split peas have been enjoyed for thousands of years. In fact, a version of split pea soup may have been sold by street vendors in Greece and Rome as early as 500 BCE. This type of pea was commonly grown throughout Europe and came to the United States with colonization.

Today split peas are an important part of many European dishes and also are found in Pakistani and Indian cuisines. When purchasing split peas, make sure you don't mistake them for either yellow peas or split chickpeas.

During processing, the peas are dried, peeled and split. Some chefs prefer soaking the peas first, to reduce some of the cooking time. They may also blend or puree cooked peas for smooth soups.

You can experiment, customize and adapt the method you like best. However, this approach is easy and produces a wonderful consistency.

American Institute

for Cancer Research

Super Split Pea Soup


•2 tablespoons olive oil

•1 medium onion, chopped

•2 cloves garlic, minced

•1/2 teaspoon dried rosemary

•1/2 teaspoons dried oregano

•8 cups low-sodium chicken broth or vegetable stock

•4 carrots, diced

•4 medium potatoes, cubed

•1 pound dried split peas

•Salt and pepper, to taste


Heat oil in large pot over medium heat. Saute onions and garlic, adding rosemary and oregano until onions are translucent, about 10 minutes.

Add broth, carrots, potatoes and split peas. Bring to a boil. Simmer uncovered about 90 minutes, or until peas are soft. Season with salt and pepper. Stir often to keep solids from burning on the bottom of pot.

You can adjust the thickness by adding a bit of broth, stock or water. Serve hot.

Nutrition information per serving: 344 calories, 6 g total fat (1 g saturated fat), 56 g carbohydrate, 21 g protein, 17 g dietary fiber, 106 mg sodium.

Servings: 8