Are you looking for a healthy, plant-based soup that is satisfying and has many nutritional benefits? Split peas may be just what you need. Apart from being a great source of protein, they also contain soluble fiber that can help lower cholesterol and regulate blood sugar levels, making it a great food for diabetics. Their isoflavones can help lower the risk of various types of cancer.
Sorghum is a whole grain that is 100% gluten free, therefore it’s safe for people with Celiac Disease and gluten intolerance. Sorghum flour and whole-grain sorghum can be used as substitutes for wheat-based recipes.
The image shown is not an exact image of the recipe.
This recipe, taken from the Diabetes Food Hub, does contain ham and chicken stock, but if you are a vegetarian (like I am) or want a strictly plant-based soup you can leave them out and it will be just as delicious.
TIP: I substitute vegetable bouillon for the chicken stock.
- olive oil1 1/2 tbsp
- onion(s) (chopped)1
- carrots(sliced)3/4 cup
- celery(sliced)3/4 cup
- garlic (minced) 1 1/2 tsp
- no-salt-added chicken stock 6 cup
- peas(green, split)1 1/4 cup
- ham bone 1 small
- ham slices(chopped) 2/3 cup
- sorghum(pearled)2/3 cup
- fresh thyme 4 sprig
- bay leaves 2
- Worcestershire sauce 1 1/2 tbsp
In a 4-quart stock pot or large pot heat oil over medium heat. Add onion, carrots, celery and garlic; season with salt and pepper and cook, stirring occasionally 10 to 12 minutes or until onion is tender. Add chicken stock, split peas, ham bone, ham, sorghum, thyme sprigs and bay leaves. Bring to a boil, reduce heat and simmer, covered for 45-60 minutes or until split peas are soft and sorghum is tender.
If used, remove ham bone, thyme sprigs and bay leaves from soup. Remove ham from bone, chop ham and return to pot. Discard bone, thyme sprigs and bay leaves. Add Worcestershire sauce and season with pepper.
Garnish with chopped fresh thyme and cracked black pepper, if desired.