Hearty split pea soup with rye croutons

Both filling and healthy, old-fashioned split pea soup is back on the menu for smart eating. Add a hearty punch of flavour and crispy, golden-brown croutons as a final flourish, and you’ve got a tasty lunch that will sustain you until suppertime.

Preparation time: 15 minutes
Cooking time: 1 hour
Serves: 4

• 20 ml (4 tsp.) olive oil, divided
• 60 g (2 oz. or 1/2 c.) back bacon, diced (4 slices)
• 150 g (1 c.) chopped onion (1 medium)
• 100 g (1 c.) chopped carrots (2 to 4 medium)
• 1.3 L (5 1/4 c.) reduced-sodium chicken broth
• 200 g (1 c.) green split peas, sorted and rinsed
• 5 ml (1 tsp.) dried summer savoury or thyme
• 0.5 g (1/8 tsp.) cayenne pepper
• 1 bay leaf
• 350 g (1 1/2 c.) cubed rye bread (2 slices)

1. Heat 10 ml (two teaspoons) of the oil in a soup pot over medium heat. Add the bacon, onion and carrots. Cook, stirring often, until softened and lightly browned, three to five minutes.
2. Add the broth, split peas, savoury (or thyme), cayenne and bay leaf. Bring to a simmer. Reduce the heat to medium-low, cover and cook until the split peas have broken down and thickened the soup, about one hour.
3. Meanwhile, preheat the oven to 180°C (350°F). Toss the bread cubes with the remaining 10 ml (two teaspoons) of oil in a medium bowl. Spread in a small baking pan and bake until crisp, 15 to 20 minutes.
4. When the soup is ready, discard the bay leaf.
5. Garnish each serving with rye croutons.

The soup will keep, covered, in the refrigerator, for up to two days.

One serving is 250 ml (one cup) and contains about: 298 calories; 18 g protein; 44 g carbohydrates; 2 g fibre; 6 g total fat; 1 g saturated fat, 7 mg cholesterol and 298 mg sodium.

The rye bread croutons are a cinch to make and give the soup a final flourish.

• Homemade croutons are a far healthier alternative to store-bought ones, which are typically made with white flour and often contain trans fats.

This soup is wonderful for a supper and handy to tote to the office for lunch – it will easily sustain you until your afternoon snack. Try this recipe today for a satisfying meal that's full of nutrients.