Faqs About Peas And The Keto Diet
Lets start with the basics the most frequently asked questions about eating peas on the keto diet.
Q: Are peas keto-friendly?
A: Unfortunately, there isnt a straight answer to this question. Generally speaking, legumes of all kinds are not keto-friendly, and peas are legumes. Still, there are many different types of peas, and some are better than others when it comes to carbs, protein, and fat.
The legume family includes the seeds or fruits of legume fruits, which can be defined as fruits that are pods. The edible part of these pods are the seeds. Peas, beans, lentils, alfalfa, tamarind, and peanuts are all legumes.
Its important to note again here that most legumes arent keto-friendly. They simply have too many carbs and not enough protein. And remember that, botanically-speaking, peas are fruits. Thats because they have seeds and come from flowers ovaries much like apples come from apple blossom flowers and also contain seeds. Fruits, as you likely know, are also not keto-friendly because they are high-carb and can prevent ketosis.
With all of this said, some peas are okay to eat on the keto diet. Green peas, for example, have a rather high number of net carbs, but sugar snap peas, on the other hand, have fewer grams of net carbs.
Q: Why are some peas allowed on keto but other peas arent?
A: Again, not all peas are created equal. Sugar snap peas are relatively low carb while chickpeas and other peas have high numbers of net carbs.
Tips And Tricks For Making This Instant Pot Split Pea Soup
- If you’re making this split pea soup with ham bone, cook with the bone in. Once the meat is thoroughly cooked, remove the bone, shred the meat and place the meat back in the soup.
- If you want to make this recipe with leftover ham, dice about one cup of ham and add to the peas before cooking.
- Make a double batch of this Instant Pot Pea Soup so you have plenty left over to freeze and heat up later.
Alternates To Peas On Keto
While peas may not be the ideal food for a ketogenic diet, remember that you can usually find keto-friendly substitutes and alternatives for most recipes that call for peas: green beans or Brussels sprouts for green peas in soup, broccoli or cauliflower for snow peas in stir-fry, celery sticks or bell peppers for sugar snap peas as a healthy snack, and so on.
You May Like: Are Split Peas Good For Weight Loss
Slow Cooker Split Pea Soup
Slow cooker split pea soup is an excellent source of fibre and a favourite comfort food thats easy as can be to make during those colder months!
Its almost fall and we cant wait to warm the house up with yummy soups that are easy to make in the slow cooker. Split pea soup is a classic recipe that will be your go-to on chilly days. Its super affordable to buy a bag of split peas, just keep in mind that the peas will eventually soften, they just need a few hours to cook! All you need is a slow cooker in your life and you can sit back and relax.
Reasons To Moderate Peas In Your Diet
Generally speaking, peas are considered starchy vegetables, along with other veggies like parsnips and yams. In fact, most root vegetables are starchy vegetables, which means that theyre not low-carb or high protein and, therefore, not consistent with the goals of the ketogenic diet.
Essentially a form of low-carb diet, the ketogenic diet only permits low carb vegetables. That is, it permits only those veggies with low carb counts:
- Bell peppers
- Zucchini
Don’t Miss: Olive Garden Never Ending Soup And Salad
Pure In A Blender And Serve The Split Pea Soup
You could serve the soup as is, but it wont have the creaminess you love about split pea soup. Epsteins recipe calls for puréeing half of the cooked soup. An easy method is using an immersion or stick blender in the soup pot, which gives you control over how thick the soup will be. If you dont have an immersion blender, then use a regular blender, as Epstein does. Dont blend half of the soup all at once though. Do it in batches, filling the blender jar only half way to prevent the soup from splattering up when you remove the blender lid.
Once youve blended half of the soup, pour it back into the pot. Stir in some freshly ground black pepper and 1-1/2 tablespoons of apple cider vinegar, which adds brightness and tang to the soup. If you want, you could add crumbled, cooked bacon or chopped, cooked ham to the soup, or simply ladle it into bowls and garnish each with a little chopped parsley. However you choose to serve it, this healthy and delicious split pea soup is sure to please you and your family, so give it a try today!
Cardamom Ginger Bone Broth
This rich bone marrow broth gets an anti-inflammatory boost from spices like cardamom, ginger and turmeric.
All you need is to cook the ingredients in a large pot or crockpot, strain and then enjoy either by itself or as a base for a nourishing soup or stew.
Dont be intimidated by the ingredients in this bone broth recipe. Pasture-raised chicken feet create an ultra-gelatinous and nourishing chicken broth packed with collagen and key nutrients.
You can even use leftover bone broth as a base in other soups and curries.
Grass-fed lamb is a nourishing protein source. Using the bones, you can make a savory and herbaceous broth rich in collagen using this keto bone broth recipe from My Keto Kitchen.
This broth is perfect for stews, shirataki noodle soups or sauces.
Read Also: Meatloaf With Knorr Vegetable Soup Mix
Creamy Keto Chicken Soup
No heavy cream hereinstead, this keto soup recipe gets a naturally silky texture from fresh pumpkin and coconut cream.
With added zest from turmeric, fresh ginger and lime juice, this chicken soup is both nourishing and comforting. And at a keto-friendly 5 grams of net carbs per serving, you can enjoy it anytime.
Also Check: Annies Organic Chicken Noodle Soup
Recipe: Split Pea Soup
This hearty soup pairs well with crusty whole-grain bread or a fresh-vegetable medley. 3 tablespoons coarsely chopped fresh chives, plus long cuts for garnish 1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained 3 cups low sodium vegetable stock or broth To make the chive cream, in a small blender or food processor, combine the chopped chives, yogurt, buttermilk, sugar and salt. Process until well blended. Cover and refrigerate until needed. In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Add the carrot and saute until the carrot is softened, about 5 minutes. Add the garlic and saute for 1 minute. Stir in the split peas, water, stock, and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes. In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently. Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cream and garnish with a sprinkle of chopped ham and a few long cuts of fresh chives. Serve immediately.Continue reading > >
Read Also: Panera Soup Retail
Traditional Split Pea Soup With Ham Bone Health Benefits
Bone broths have risen in popularity in the past few years. Ham bone in split pea soup provides the same health benefits as bone broth such as boosting your immune system, helping heal your gut and reducing inflammation. The key ingredient for traditional split pea soup is the ham bone as it adds rich flavor. To get the most health benefits from the ham bone, it is recommended to simmer in water for a least one hour.
Unfortunately for those following the ketogenic diet, pea soup is not keto-friendly. As keto continues to rise in popularity, there are many more options for split pea soup alternatives that contain less than 15g of carbohydrates and add more protein. This helps to follow the macro ratio for keto looks like the following: 5% of calories coming from carbs. 25% of calories coming from protein. 70% of calories come from fat. Good alternatives include brands that include bone broth. We will discuss these later on.
Want More Pour And Cook Recipes
- Instant Pot Butter Chicken is an easy 30-minute dinner and you can make rice on top of it, as the video shows.
- Zucchini Lasagna– You won’t even miss the pasta.
- Haluski Recipe – A wonderful cabbage and noodles recipe.
Whether you’re looking for an easy dump and cook meal, a way to use up some leftover ingredients from a previous meal, or you’re just craving a hot and filling soup, this Instant Pot Split Pea Soup with Ham recipe is sure to do the job. And if you’ve already enjoyed this delicious soup, let me know in the comments!
Read Also: Publix Chicken Noodle Soup
Sherried Pea Soup With Ham
2 14 – ounce can reduced-sodium chicken broth 1 -2 tablespoons dry sherry or reduced-sodium chicken broth In a Dutch oven, heat oil over medium-high heat. Add onion, celery, carrots, garlic, and thyme. Reduce heat to medium cook about 5 minutes or until tender, stirring frequently. Stir in broth, the water, split peas, ham, crushed red pepper, black pepper, and mace. Bring to boiling reduce heat. Simmer, covered, for 1 to 1-1/4 hours or until split peas are soft. Stir in frozen peas and parsley cook about 5 minutes more or until peas are heated through. Stir in sherry. If desired, serve with croutons and/or yogurt. Makes 6 servings *Test Kitchen Tip: Use purchased whole wheat croutons, or make them at home. For homemade croutons, preheat oven to 350 degrees F. Coat a baking sheet with nonstick cooking spray set aside. Cut up whole wheat bread slices into 3/4- to 1-inch pieces place on prepared baking sheet. Bake for 8 to 10 minutes or until edges are golden, turning or stirring once halfway through baking time. PER SERVING: 198 cal., 3 g total fat , 7 mg chol., 519 mg sodium, 29 g carb. , 14 g pro.Continue reading > >
Is Split Pea Soup Keto
If you are hoping that this soup is low carb or keto, to be honest, its right on the border. Split peas have tons of fibre, about 41 g of carbohydrates, 6 g of natural sugars, and 16 g of fibre as per a 1 cup serving. That makes 25 net carbs a bit higher than the recommended limit of 20 net carbs and may or may not kick your body out of ketosis. It is definitely hearty and great to feed the whole family with little work or prep involved.
Also Check: Unlimited Soup And Salad Olive Garden
Key Nutrients In Split Pea Soup
- Vitamin A
These nutrients are essential for a strong metabolism, brain function and so much more. If a pregnant woman was to take a good look at the label of her prenatal multivitamins, she would see all of these vitamins and minerals mentioned above. In other words, this soup is completely packed full of goodness to nourish your body.
Just one cup of this soup will fill you up and keep your belly warm! Not only is this a meatless soup, its lower in sodium because there is no chopped ham that is otherwise seen in traditional split pea soups and is loaded with sodium. Store the soup in the fridge for up to three days or in the freezer.
If you are worried about the thickness of the soup, control it by adding water to thin it out, or cook for longer to thicken.
This split pea soup will reduce the risk of heart disease, chronic illnesses, cancer, and aid in weight loss.
Enjoy my friends!
Split Pea Soup With Ham Bone
Split Pea Soup flavored with ham is just like the one you grew up on. Full of vegetables and tender split peas this soup is easy to make and even better to eat. It is hearty and soul warming. Split pea soup is one of those feel good soups thats also good for you. Dont let the color of this incredibly delicious soup throw you. Its vibrant color just means it tastes good and is healthy too. The aroma is unbelievable and the flavor will keep you coming back bowl after bowl.
Split pea soup is one my go to favorites after Ive cooked a ham and have leftovers. Its the perfect way to use the hambone and not let it go to waste. It gives the pea soup just enough of that salty smoky flavor that makes this soup irresistible. The ham also gives it an extra punch of protein and will help satisfy your hunger. Another plus to this recipe is the fact that split peas are so cheap. So if you use leftover ham, its quite a low cost hearty dish. Serve it with a side of rolls and a nice green salad and youve got a meal thats sure to delight!
Don’t Miss: Gluten-free Cream Of Chicken Soup Aldi
What Are Split Peas
Split peas are completely different from the frozen peas we love and put in so many things, like bacon and peas pasta and fried rice. Theyre actually a specific type of pea that is grown for the purpose of being dried for long term storage. The outer hull is removed, then the peas are split in half, thus split peas.
Because of their tiny size and being split in half, they cook faster than most other dried legumes, and do not require pre-soaking.
NOTE: even though split peas have a pretty lengthy shelf life , its advisable to use them before the best by date stamped on the packaging. Old peas take a lot longer to cook and sometimes never become tender.
Healthy Blend Of Veggies And Fats With Balanced Macros
Im naturally sceptical when any product claims that it is keto, having found many such products doing so and having unbalanced macros, or unhealthy ingredients you strive to avoid as part of a keto diet. But check out these macros with only 5g net carbs:
For a side dish, this is a pretty good ration of fats to carbs, and even has a little protein too. The ingredients are on point too. Check these out:
You get a blend of healthy fats from coconut oil and avocado, cruciferous veg from the broccoli and cauliflower, leafy greens from the spinach and moringa, prebiotics from the leeks, ginger, garlic, hemp hearts and acacia fibre, sea veg from the spirulina, and protein from the pumpkin, pea, and hemp protein. It isnt explicitly advertised as such, but from what I can tell from the ingredients, this soup is vegan-friendly in addition to being keto.
The soup is seasoned, and tasted pretty good on its own, a little sweet and savoury, but if you have a different palate, you can easily customize it with other spices you like.
Don’t Miss: Campbell’s Soup Broccoli Chicken Casserole
Carbs In Peas: Are Peas Keto
Bad news: Not all legumes work with a keto lifestyle. Some, like beans, have too many carbs others, like peanut butter, are safe to enjoy. When it comes to carbs in peas, where do they stand on the low carb spectrum? Are peas keto? Lets dive deep into the answers and learn how to enjoy peas on a carb-conscious lifestyle.
New to counting carbs or keto? Learn the keto diet basics here and grab my to make it easy.
Read Also: Lipton Onion Soup Mix Nutrition Information
In The Kitchen With Kelley: Slow Cooker Split Pea Soup
Easy Health Options Home Healthy Foods In the kitchen with Kelley: Slow Cooker Split Pea Soup In the kitchen with Kelley: Slow Cooker Split Pea Soup Last year was The International Year of the Pulse, a designation given by the United Nations. Now, theyre not talking about your pulse, like the one that helps measure your heart rate Theyre talking about a type of vegetable. And if you ask me, they couldnt have picked a more deserving food. Why? For starters, pulses are one food you can eat to zap body fat and keep it off theyre cholesterol-lowering and research reports that regular consumption of pulses may reduce your risk of heart disease, diabetes and certain types of cancer . So make haste and enjoy more pulses this year and every year you can. One of my favorite pulses is green split peas. And my favorite recipe is slow cooker split pea soup. I especially enjoy it when the weather starts to cool a bit in the fallsomething that just cant happen soon enough for us in Alabama this year. Heres what nutritionist Natalie Stein wrote about green split peas and heart health: Eating green split peas may improve your heart health. The fiber from split peas may lower your total and bad LDL cholesterol, thus reducing your risk for heart disease. High blood pressure increases your risk for coronary heart disease, and green split peas may help you maintain a healthy blood pressure.Continue reading > >
Recommended Reading: Green Bean Casserole With Cream Of Chicken Soup
