AIS Sports Nutrition

Pea & ham soup

HINT: If you don't have time or have forgotten to soak the peas, add another 2 cups (500 mL) stock to the recipe and cook for an extra 30-40 minutes or until the peas are very soft, before adding the ham. Serve with Turkish-style bread or pita bread.
Preparation time: 10 minutes + soaking
Cooking time: 35 minutes
Serves: 4-6
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  • 1 cup dried green split peas
  • spray canola or olive oil
  • 1 onion, finely chopped
  • 2 carrots, finely chopped
  • 4 stalks celery, finely chopped
  • 1½ litres (6 cups) MAGGI Chicken or Vegetable Stock
  • 150 g lean sliced ham, chopped
  • 2 tablespoons chopped fresh parsley
  • salt and freshly ground black pepper, to taste


  1. Put the peas into a large bowl and cover generously with cold water. 
  2. Stand for at least 6 hours or overnight, then drain well. 
  3. Spray a large pan with oil and heat. 
  4. Add the onion, carrot and celery and cook over medium heat for 3 minutes or until soft. 
  5. Add the peas and stock, and bring to the boil. Reduce the heat and simmer, partially covered, for 30 minutes, or until the peas are very soft. 
  6. Skim any froth while cooking. 
  7. Stir in the ham and parsley, and heat through. Season to taste and serve.


ANALYSIS per serve (+ bread)
Energy kJ (Cal)
1880 (450)
1255 (300)
Carbohydrate (g)
Protein (g)
Fat (g)

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