Recipes · Dutch · Soups and Broths
Erwtensoep (Dutch Split Pea Soup)
One serving has 510 kcal and 23 g protein, and at least a fifth of a woman's daily need of copper (79%), manganese (65%), fiber (57%), thiamin (57%), phosphorus (56%) and vitamin K (51%). Ready in 105 minutes.
- Preparation: 15 min
- Cooking: 90 min
- Makes: 1 serving (581 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: celery, pork
Ingredients
- 60 g Split peas, dried
- 60 g Potatoes, raw
- 40 g Leeks, raw
- 30 g Celeriac, raw
- 30 g Carrots, raw
- 60 g Kielbasa
- 300 g Water
- 0.3 g Bay leaves
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Soak the split peas in water for a few hours if you have time, though this is not essential.
- Put the peas, water and bay leaf in a large pot, bring to a boil, then reduce to a simmer and cook for 45-60 minutes until the peas begin to break down.
- Add the diced potato, leek, celeriac and carrot, along with the sausage, and simmer a further 30-40 minutes until the vegetables are soft and the soup has thickened.
- Remove the sausage, slice it, and return it to the pot.
- Season with salt and pepper, and serve hot, traditionally with dark rye bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 510 kcal | 24% |
| Carbohydrates | 61.4 g | |
| Water | 470 mL | |
| Fiber | 16.8 g | 57% |
| Protein | 23 g | 48% |
| Tryptophan | 0.18 g | |
| Threonine | 0.85 g | |
| Isoleucine | 0.94 g | |
| Leucine | 1.6 g | |
| Lysine | 1.7 g | |
| Methionine | 0.31 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.57 g | |
| Valine | 1 g | |
| Histidine | 0.6 g | |
| Fat | 20.5 g | |
| Monounsaturated | 7.7 g | |
| Polyunsaturated | 4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.4 g | |
| Saturated | 6.1 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 36.6 mg | |
| Calcium | 108 mg | 11% |
| Copper | 0.71 mg | 79% |
| Iron | 5.1 mg | 28% |
| Magnesium | 84.5 mg | 27% |
| Manganese | 1.2 mg | 65% |
| Phosphorus | 395 mg | 56% |
| Potassium | 1,159 mg | 25% |
| Selenium | 17.9 µg | 33% |
| Sodium | 828 mg | |
| Zinc | 3.3 mg | 41% |
| Thiamin (vitamin B1) | 0.63 mg | 57% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 5.4 mg | 38% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 52.9 µg | 13% |
| Cobalamin (vitamin B12) | 0.41 µg | 17% |
| Choline | 134 mg | 31% |
| Vitamin A | 294 µg | 42% |
| Vitamin C | 33.5 mg | 45% |
| Vitamin D (D2 + D3) | 18 IU | 3% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 46.3 µg | 51% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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