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):
The Green Bean Controversy and Pea-Gate
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:
Putting the Polish on Those Humble Beans
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:
The Breakdown
- 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.
As It Should Be Split Pea Soup
This classic version of split pea soup tastes just as it should. Giving the peas a soak in filtered water helps reduce phytates (an anti-nutrient found in legumes) while cooking over low heat helps increase digestibility.
- Prep Time: 20m
- Cook Time: 1h 30m
- Serves: 4
- Category: Soups
Ingredients
- 1 tbsp. avocado oil, or heat-stable cooking fat of choice
- 1 small yellow onion, finely diced
- 3 cloves garlic, minced
- 1 medium shallot, minced
- 1 medium leek, white part only, finely diced
- 3 to 4 medium carrots, peeled, medium dice
- 3 celery ribs, medium dice
- 4 c chicken stock, preferably homemade
- 2 c water
- 2 c dried split peas (green or yellow, but not both—they cook at different rates)
- 2 c diced smoked ham (NOT honeyed), preferably nitrate-free
- 2 bay leaves
- 1 tsp. dried thyme
- 1 tsp. dried marjoram
- Freshly ground black pepper and salt, to taste
Instructions
- Cover the split peas with plenty of fresh, filtered water and soak 7 hours or overnight. Drain and rinse.
- Place a large soup pot over medium heat. Add the oil, onion, garlic, shallot, leek, carrots, celery, and a splash of chicken stock. Saute the vegetables, stirring occasionally, 5 – 10 minutes or until slightly softened.
- Add chicken stock, water, soaked split peas, smoked ham, bay leaves, thyme and marjoram. Stir to combine. Bring to a boil, reduce heat, and simmer approx. 1 1/2 hours, stirring occasionally. The soup is done when the peas are tender and beginning to disintegrate and thicken the soup.
- Taste the soup before seasoning with additional salt and pepper, as some chicken broths, and some ham add sufficient salt on their own.
Hope you enjoy this soup as much as we do here at the home of Hypothyroid Chef!
Wishing You the Best of Health,
I have made this soup strictly by the recipe, and other times I made substitutions depending on what I had on hand at the time. Pork broth instead of chicken broth, or celery seed instead of celery, or extra white onion instead of shallot and leek. No matter what, I stuck to the same ratios and used the spices the recipe calls for. Every time, it has been wonderful! Thank you for sharing.