Recipe Details

• Country: Canada 
• Region/Province: Pan-Canadian (French-Canadian influence)
• Prep Time: 15 minutes
• Cook Time: 2 hours
• Total Time: 2 hours 15 minutes
• Servings: 8
• Difficulty: Easy

Health Benefits

• High fiber content supports digestive health and satiety
• Plant-based protein from split peas
• Rich in potassium and folate for heart health

Dietary Categories

•  High-protein, High-fiber, Heart-healthy, Budget-friendly
•  Contains meat (can be made vegetarian)

Nutritional Highlights (per serving)

• Calories: 280
• Protein: 18g
• Fiber: 12g
• Key Nutrients: Folate, Potassium, Iron, B-vitamins

Ingredients

• 2 cups dried split peas – plant protein, fiber
• 1 smoked ham hock (or 1 cup diced lean ham) – smoky flavor, protein
• 8 cups water – cooking liquid
• 2 large carrots, diced – beta-carotene, natural sweetness
• 2 celery stalks, diced – fiber, minerals
• 1 large onion, diced – prebiotic fiber
• 3 cloves garlic, minced – immune support
• 2 bay leaves – aromatic depth
• 1 tsp dried thyme – antioxidant herbs
• 1/2 tsp smoked paprika – enhanced smoky flavor
• Salt and pepper to taste
• 2 tbsp fresh parsley, chopped – vitamin C, fresh flavor

Instructions

1. Prepare base: In large pot, combine split peas, ham hock, and water. Bring to boil, then reduce heat and simmer 1 hour.
2. Add vegetables: Add carrots, celery, onion, garlic, bay leaves, thyme, and paprika. Continue simmering 45 minutes until split peas break down and soup thickens.
3. Remove ham hock: Remove ham hock, let cool slightly, then remove meat from bone. Discard bone and skin, dice meat.
4. Finish soup: Return diced ham to pot. Remove bay leaves. Season with salt and pepper. Stir in fresh parsley before serving.

Chef’s Healthy Modifications

• Bacon or sausage → Lean ham for less saturated fat
• Added cream → Natural creaminess from broken-down split peas
• Excess sodium → Bay leaves and herbs for complex flavor
• Large portions → Proper serving sizes with high fiber for satiety

Cultural Context

Split pea soup became popular in Canada through French settlers and remains a winter staple. The use of ham hock reflects the French-Canadian tradition of using every part of the animal for economical, nutritious meals.