AI-generated photo.
Canadian · Canada
Split pea soup
Also called soupe aux pois
Split pea soup, a dish from Canada (soupe aux pois).
Pai editors’ mark 4 / 5
Plan, list, and collections
Split pea soup is cooked in Canada as its own dish. Simmer the peas with pork until the soup is thick. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
94
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 41%
- Carbs 48%
- Fat 12%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Suits · High protein
About 34.7 g of protein in the serving.
Watch · Low sodium
About 511 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Dry split peas182 kcal
- Pork tenderloin114 kcal
- Carrot18 kcal
- Yellow onion18 kcal
- Celery6 kcal
- Fresh thyme1 kcal
Glycemic load
Estimated glycemic load for this count: 12.6. The bands come from the ingredient table.
Portion
One serving, as written, is about 340 kcal.
Allergens. None flagged in the required list.
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 340 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 340 kcal | 17% |
| Protein | 34.7 g | 69% |
| Carbohydrate | 40.8 g | 15% |
| Fiber | 13.9 g | 50% |
| Total sugars | 6.1 g | 12% |
| Fat | 4.5 g | 6% |
| Saturated fat | 0.9 g | 5% |
| Cholesterol | 68 mg | 23% |
| Sodium | 511 mg | 22% |
| Potassium | 1164 mg | 25% |
| Calcium | 74 mg | 6% |
| Iron | 3.9 mg | 22% |
| Magnesium | 76 mg | 18% |
| Zinc | 4 mg | 36% |
| Vitamin A | 390 mcg | 43% |
| Vitamin C | 9.4 mg | 10% |
| Vitamin D | 0.2 mcg | 1% |
| Vitamin E · estimate | 0.7 mg | 5% |
| Vitamin K · estimate | 27 mcg | 23% |
| Thiamin (B1) | 1.5 mg | 123% |
| Riboflavin (B2) | 0.6 mg | 42% |
| Niacin (B3) | 9.5 mg | 59% |
| Vitamin B6 | 1 mg | 61% |
| Folate | 40 mcg | 10% |
| Vitamin B12 | 0.5 mcg | 23% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Protein is high enough to make the meal satisfying.
- Fiber is generous, which helps the meal carry you.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Dry split peas1 cup200 g
Pork tenderloin14 oz420 g
Carrot3 carrots180 g
Yellow onion1 onion180 g
Celery1.5 cups160 g
Kosher salt1 tsp4 g
Bay leaf2 leaves0.6 g
Fresh thyme4 sprigs3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Set out a scale and the equipment for Split pea soup. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh dry split peas, pork tenderloin, carrot, yellow onion, celery, kosher salt, bay leaf, fresh thyme. Split pea soup is cooked in Canada as its own dish. Simmer the peas with pork until the soup is thick. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Heat 5 min
AI-generated photo.
2Split pea soup is cooked in canada. Also called soupe aux pois. Tomato sauce is ready when it looks darker and a spoon leaves a brief line.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Split pea soup, until the edges take a little color. Leave the lid ajar so the surface reduces instead of boiling over.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Split pea soup at a quiet simmer, about 195°F / 90°C. Start checking at 34 minutes. Split pea soup is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 34 min
- 🇨🇦 CanadaNorth Americacanada-split-step-4
Split pea soup, step 5
Step 5 · Split pea soup
5Check the center of Split pea soup, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇨🇦 CanadaNorth Americacanada-split-step-5
Split pea soup, step 6
Step 6 · Rest 5 min
6Rest Split pea soup for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in canada, with the sauce or garnish that belongs to it. Film Split pea soup in this shot order and no other: the sauce coating a spoon; a cooling rack and a waiting towel; cheese melting only after the boil stops; the lid lifted for one quick look. Slate words for the editor: jute, flint, zephyr, trivet, tender, ripple, marble, griddle, drizzle, emberfold.
Rest 5 min
How you know it is done
Split pea soup is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Split pea soup looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Split pea soup turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Split pea soup, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Split pea soup is cooked by simmer in Canada. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook meat, poultry, and eggs through. Use pasteurized dairy if the recipe includes it. There is no alcohol in the required list.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.