Makes 9 servings
Serving size = 1 cup
This thick hearty soup takes a while but it is legal, incredibly easy, inexpensive and
very yummy! It freezes well and is popular all round.
1 smoked ham hock
9 cups water
1 lb dried yellow or green split peas
½ large white onion, chopped fine
1 rib celery, chopped fine
2 carrots, chopped fine
¼ tsp black pepper
1 tsp salt or to taste
1 tsp cider or wine vinegar
Rinse the ham hock and make a couple of big cuts to expose the meat. Simmer covered in the water until it is falling apart, 2-3 hours. Remove and reserve the lean meat (it will not be much, usually 4-5 oz). Skim any fat off the top – an easy way to do this if you have time is to put the pot in the fridge and allow to cool completely, which hardens the fat so it can be lifted out.
Rinse the split peas and simmer in the ham stock for about 30 minutes until about half cooked. Add the vegetables and continue to simmer until the vegetables are soft and the peas have disintegrated. Add 1 or more cups of water to make a good soup consistency. Finally, add back the lean ham (cut into small pieces), the vinegar and season to taste with salt and pepper.
Composition per serving: (1 cup): 220 calories, 15.1 grams protein, 3.6 grams fat, 32.0 grams carbohydrate, 13.3 grams fiber.
Gluten Intolerant, Suitable for High Blood Pressure, Suitable for High Cholesterol, Suitable for Diabetics