Split Pea Soup Atu
This chef-curated Split Pea Soup Atu offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 41g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 381 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Split Pea Soup Atu offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Split Pea Soup Atu to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Split Pea Soup Atu, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- 2 cups dried split peas
- 6 cups chicken broth
- 8 cups water
- 1/2 teaspoon hot pepper sauce
- 2 ham hocks
- 1 onion, chopped
- 2 potatoes, peeled and diced
- 2 bay leaves
- 4 teaspoons dried dill weed
- 1/2 teaspoon ground white
- pepper
- 2 tablespoons chicken bouillon
- powder
- 2 tablespoons soy sauce
- 1/2 teaspoon crushed red pepper
- flakes
- 2 cups whole milk
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
In a large stock pot, add split green peas, chicken broth, water, hot pepper sauce, ham hocks, chopped onion, diced potatoes, bay leaves, dried dill weed, white pepper, chicken soup base, soy sauce and red pepper flakes and bring to boilStep 2: Technique & Execution
Reduce heat and simmer, covered for about 1 hour, stirring occasionallyStep 3: Technique & Execution
Remove ham hocks and trim off fatStep 4: Technique & Execution
Remove ham from bone and cut into small pieces and return to potStep 5: Technique & Execution
Simmer soup, covered for 30 minutesStep 6: Technique & Execution
Remove 6 cups of soup and puree in a food processor or blender and return to potChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 381 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 41g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 26g | Complex, slow-digesting dietary fiber |
| Fat | 16g | Wholesome dietary lipids for micronutrient absorption |
Split Pea Soup Atu
This chef-curated Split Pea Soup Atu offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: In a large stock pot, add split green peas, chicken broth, water, hot pepper sauce, ham hocks, chopped onion, diced potatoes, bay leaves, dried dill weed, white pepper, chicken soup base, soy sauce and red pepper flakes and bring to boil
Technique & Execution: Reduce heat and simmer, covered for about 1 hour, stirring occasionally
Technique & Execution: Remove ham hocks and trim off fat
Technique & Execution: Remove ham from bone and cut into small pieces and return to pot
Technique & Execution: Simmer soup, covered for 30 minutes
Technique & Execution: Remove 6 cups of soup and puree in a food processor or blender and return to pot
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight container for up to 3-4 days.
- Reheating: Heat in a saucepan or skillet on medium heat until hot throughout.
- Freezing: Freeze portions in airtight containers for up to 2 months. Reheat directly from frozen or after thawing.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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