This Split Pea Soup is gluten, grain, dairy, and egg-free, and features peas which are considered a non-goitrogenic legume. As a super-affordable source of protein, iron, and fiber, split peas are hard to beat. And the best way to enjoy them is in a bowl of soul-warming Split Pea Soup.
Split Pea Soup is a classic. I say, don’t mess with it. This recipe is my version of the ideal, traditional split pea soup. It’s the same version I’ve been making, without amendment, since I developed it and scribbled it into my recipe notebook back in 2004, under the heading, “As It Should Be Split Pea Soup.” It looks and tastes like split pea is supposed to taste, and contrary to my usual creative bent, I never change a thing. Smoky, sweet, satisfying goodness. The key flavors are marjoram, and the three types of onions used: yellow onion, shallot, and leek.
When making dietary changes to address your hypothyroidism and/or Hashimoto’s Hypothyroidism, you may find yourself with a growing list of foods to avoid. If you are on a gut-healing diet like AIP or Paleo, peas fall into a gray area for compatibility. The science behind this is best left to the experts, but if you want to look more deeply into the why‘s of legume-avoidance, I recommend this article from Dr. Sarah Ballantyne, Ph.D. (aka The Paleo Mom):
Yep, pea-gate (LOL)!
On the bright side, it sounds like levels of phytates (an anti-nutrient found in dried legumes) are substantially lower in green beans and peas than they are in other types of dried beans. However, the data is absent for dried, split-peas, which are decidedly lower in nutrients and harder to digest than their fresh counterparts.
But! There are simple measures you can take to diminish the downside of eating dried peas. This article from the Weston A. Price Foundation outlines methods for neutralizing anti-nutrients and increasing digestibility in dried legumes:
In the case of split peas, soaking them for a few hours and then cooking gently over low heat is a time-honored way to do the trick.
It would be so much easier if there were just ONE hypothyroidism diet that worked for everyone, but alas, that’s not the case. Personally, I do occasionally eat legumes, and am grateful that split pea soup is one of the few traditional comfort foods I can still make for my family. As always, you have to make your own choices, do your own research, uncover your unique triggers, and follow the hypothyroid-friendly diet that works for you.
That said, for my fellow legume eaters, there is a decent amount of thyroid-loving goodness in this pot of green satisfaction. Check it out:
- 1 cup of cooked split peas provides 16 grams of protein, 14% DV for Iron, and 16 GRAMS OF DIETARY FIBER (wow) which can help alleviate constipation often associated with hypothyroidism.
- 1 cup of carrots provides 428% DV of Vitamin A, which may be a key factor in preventing hypothyroidism.
- Bone broth is one of the most highly recommended foods for anyone suffering from an autoimmune disease like Hashimoto’s. The collagen and glycine can help repair cell damage in the intestinal tract.
Hope you enjoy this soup as much as we do here at the home of Hypothyroid Chef!
Wishing You the Best of Health,