Dutch · lunch, dinner

Erwtensoep (Dutch Split Pea Soup with Smoked Sausage)

Name: Erwtensoep (Dutch Split Pea Soup with Smoked Sausage)
Total time: 60 min
Cuisine: Dutch
Ingredients: 1.5 litres water; 300 g dried green split peas (spliterwten); 1 dried bay leaf; 1 tbsp salt; 2 pork shoulder chops (schouderkarbonades, about 360 g with bone); 1 celeriac (about 750 g), peeled and cut into 1 cm dice; 2 thin leeks, sliced into 1 cm half-rings; 25 g fresh celery leaves (bladselderij), finely chopped; 1 Dutch smoked sausage (Veluwse fijne rookworst, about 275 g)

Erwtensoep

Watch how it’s made · 6:42

Video by Allerhande on YouTube, in Dutch · Open on YouTube

60 minServes 6469 kcal a serve

Gluten-free ingredients
Dairy-free
Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Split peas, celeriac and pork give 14 g of fibre and 28 g of protein a bowl, with about 29 g net carbs and no flour or potato.

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Ingredients 9

1.5 litres water
300 g dried green split peas (spliterwten)
1 dried bay leaf
1 tbsp salt
2 pork shoulder chops (schouderkarbonades, about 360 g with bone)
1 celeriac (about 750 g), peeled and cut into 1 cm dice
2 thin leeks, sliced into 1 cm half-rings
25 g fresh celery leaves (bladselderij), finely chopped
1 Dutch smoked sausage (Veluwse fijne rookworst, about 275 g)

Method

The cook speaks Dutch; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

Put the water, split peas, bay leaf, salt and the pork chops in a soup pot, bring to the boil and simmer gently with the lid on for about 20 minutes. 0:18
Meanwhile cut the knobbly base off the celeriac, peel it, cut it into 1 cm slices, then sticks, then dice. Rinse the dice well under the tap and drain. 0:55
Trim the leeks, halve them lengthways and rinse out any sand between the layers, then slice into 1 cm half-rings. 2:10
Pick the celery leaves (skip the thick stalks) and chop them finely. 3:20
Lift out the chops, cut the meat off the bone and into small cubes. 3:55
Stir the celeriac, leek, pork and three-quarters of the celery leaves into the soup. Lay the whole smoked sausage in the pot and simmer gently for 20 minutes, stirring often, until the vegetables are tender and the peas fall apart. 4:38
Lift out the sausage, slice it and return it to the pot for a final minute. Thin with a little hot water if you like, and serve sprinkled with the remaining celery leaves. 5:28

Tip. Serves about 6 as a main (our estimate; the video doesn't say). Even better the next day; keeps 4 days in the fridge. The salt is the cook's; with the sausage it is quite salty, so add less and taste. Traditionally served with rye bread.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy469 kcal1,960 kJ

Protein28 g56% of a day

Fibre14 g50% of a day

Carbohydrate43 g29 g net · 7.2 g sugars16% of a day

Fat21 g7.4 g saturated27% of a day

Sodium1,650 mg72% of a day

Where the energy comes from one serve

Net carbs 28%
Protein 27%
Fat 45%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 64% of the 29 g of net carbs come from the dried green split peas. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.

One serve has about 72% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High41%

1 µg a serve, mostly from dutch smoked sausage (70%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc High37%

4 mg a serve, mostly from dried green split peas (36%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Selenium High37%

20 µg a serve, mostly from pork shoulder chops (62%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Folate High32%

128 µg a serve, mostly from dried green split peas (74%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B6 High26%

0.4 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron High23%

4.1 mg a serve, mostly from dried green split peas (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin K High23%

28 µg a serve, mostly from thin leeks (68%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Potassium High21%

980 mg a serve, mostly from dried green split peas (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium High21%

87 mg a serve, mostly from dried green split peas (60%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Omega-3 Source13%

0.2 g a serve, mostly from dutch smoked sausage (45%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin C Source10%

9.1 mg a serve, mostly from thin leeks (53%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

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Calcium6%

83 mg a serve, mostly from celeriac (29%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D5%

1.1 µg a serve, mostly from pork shoulder chops (53%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E5%

0.8 mg a serve, mostly from thin leeks (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin A4%

35 µg a serve, mostly from thin leeks (95%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Allerhande; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.