Is Pea and Ham Soup Good For You? A Nutritional Breakdown

As someone who grew up eating pea and ham soup, it’s always held a special place in my heart. This hearty, comforting soup filled with tender peas, carrots, and smoky ham takes me right back to childhood. Beyond just being delicious, pea and ham soup is also quite nutritious. Let’s take a closer look at why this classic soup is so good for you.

The Nutritional Benefits of Peas

Split peas are the star ingredient that make this soup so healthy Just one cup of split peas packs

• 16 grams of protein – Peas contain high-quality plant-based protein to keep you satisfied

• 16 grams of fiber – That’s over half the recommended daily intake of fiber in just 1 cup!

• Folate, magnesium, potassium, iron and other essential vitamins and minerals.

Peas are low in fat, contain no cholesterol, and are filling due to all that fiber. The high fiber content can promote digestive health, improve heart health, and regulate blood sugar levels. Folate is crucial for cell growth and development. Magnesium calms the nervous system and aids sleep. Potassium helps control blood pressure. Iron transports oxygen and supports immunity.

It’s clear that split peas themselves are extremely nutritious. Now let’s look at the other ingredients that round out pea and ham soup.

Carrots, Onions, and Celery

Along with peas, pea and ham soup typically contains a medley of aromatic vegetables like carrots, onions, celery, and garlic. Here’s what these veggies add:

• Carrots – Vitamin A for healthy vision vitamin K for blood clotting potassium to control blood pressure.

• Onions – Quercetin, an antioxidant that may lower blood pressure and reduce allergy symptoms.

• Celery – Provides vitamin K, antioxidants, and beneficial enzymes.

• Garlic – Manganese, vitamin C, vitamin B6, selenium, and fiber. May boost immunity.

This combination of vegetables adds a variety of vitamins, minerals, antioxidants, and protective plant compounds like flavonoids to the soup.

Lean Protein from Ham

While vegetables make up the bulk of pea and ham soup, smoked ham often provides lean protein. Ham gives the soup its signature smoky, salty flavor. Some of the benefits of ham include:

• Lean source of protein to keep you fuller longer.

• Source of iron, zinc, potassium, phosphorus, and B vitamins.

• Contains amino acids like leucine, isoleucine and lysine.

• Lower in fat compared to other pork products like sausage or bacon.

For those who eat meat, the ham adds extra nutrition. Vegetarians can get the same smoky flavor from smoked turkey or tempeh.

Stock and Seasonings

The liquid broth is important for adding depth of flavor. Homemade or low-sodium chicken or vegetable broth provides a health boost over canned varieties high in preservatives.

Seasonings like thyme, rosemary, parsley and bay leaves add aromatic flavor without salt or fat. Salt and pepper can be used sparingly to keep sodium levels in check.

What About the Cons?

While pea and ham soup has some excellent nutrition benefits, there are a few potential downsides to keep in mind:

• Ham may be high in sodium, so limit portion size if you are watching your salt intake.

• The soup is high in carbs, so pair it with a lighter meal if you are limiting carbs.

• Dried peas take a long time to cook until tender. Canned peas cut the cooking time but may have higher sodium.

• If using a leftover ham bone, be mindful of adding extra salt or fat.

Overall though, the pros outweigh the cons when it comes to pea and ham soup. A bowl provides a hearty dose of protein, fiber, vitamins, minerals, and antioxidants for relatively low calories.

Tips for the Healthiest Pea and Ham Soup

Follow these tips to get the maximum nutrition from your pea and ham soup:

• Use homemade chicken or vegetable broth instead of canned varieties high in sodium.

• Add extra vegetables like diced turnips, kale, or spinach.

• Use fresh or low-sodium canned peas instead of soaking and cooking dried peas from scratch.

• Choose lean deli ham and trim visible fat before dicing to cut back on saturated fat.

• Limit salt and avoid adding butter or cream for maximum heart health benefits.

• Garnish with fresh herbs like parsley, thyme or a squeeze of lemon instead of croutons.

• Pair with a light salad or piece of fruit to balance out the carb content.

The Verdict? Hearty, Nutritious Comfort

Pea and ham soup has been a favorite for generations, and with good reason. This soothing, hearty soup provides a wealth of nutrition in one bowl. The split peas offer protein and a megadose of filling fiber. The mix of vegetables adds vitamins, minerals and antioxidants. And the ham provides a boost of lean protein.

While no single food is perfect, pea and ham soup offers plenty to love both in terms of taste and nutrition. An occasional creamy, buttery version can be enjoyed as a treat. But in general, this classic soup made with simple whole food ingredients provides amazing health perks. If you ask me, pea and ham soup should be in regular rotation for the ultimate comfort food that also happens to be good for you. Give it a try and see for yourself!