Split Pea Soup
THM E (or XO - see note), low fat, healthy carbs, gluten/egg/dairy/nut free (Watch for contamination. Tony's seasoning is not certified allergy friendly, so you may need to substitute another Creole/Cajun seasoning or make your own.)
Serves: 6
  • 1 pound dry green split peas
  • 6 cups fat-free chicken broth
  • 3 medium carrots (peeled, coined)
  • 1 medium onion (chopped)
  • 2 cups chopped celery
  • 2 cups chopped lean meat scraps of choice (see note below)
  • 4 large garlic cloves (minced)
  • 1 (10 ounce) can diced tomatoes with green chilies (original or mild)
  • ½ teaspoon each smoked paprika, black pepper
  • 1 teaspoon each oregano, parsley flakes
  • -
  • 1 teaspoon Tony Chachere's Original Creole Seasoning (or more, to taste)
  • Dash liquid smoke
  1. Combine everything but the Tony's seasoning and liquid smoke in a slow cooker and cook on High for 5 hours or until the peas are soft and broken down. (I used a 4-quart slow cooker.)
  2. Add a dash of liquid smoke and Tony's seasoning to taste. I used salted chicken broth, but if yours was unsalted you'll need additional Tony's seasoning or salt to round out the flavors. Taste and adjust as needed, then serve.
  3. The Budget Friendly Cornbread here on my website (or Necessary Food, pg. 168) would be great with this soup!
-Use lean meats (chicken or turkey breast would be good) to keep this soup a THM E. Fattier meats such as pork or beef would make this a THM XO. Ryan found a bunch of deli meat scraps at a discount grocery store, so I used deli ham chunks for a great flavor in this. The meat wasn't in its original packaging so I don't know how fatty it was, but some deli ham may be acceptable in this amount in an E setting. Keep the total fat from the meat to 30 grams or less (5 grams or less per serving) and you'll be fine as a THM E.
-I can find Tony Chachere's Original Creole Seasoning in my local grocery store in Louisiana (it's the universal seasoning around here), but if you can't find it locally, you can get it here off of Amazon.
Recipe by Briana Thomas at https://www.briana-thomas.com/split-pea-soup/