Shamrock Soup

Mar 15 2017

We are sharing this favorite again this year.  Enjoy.  Celebrate the luck of the Irish and share your green (food!) this St. Patrick’s Day with this simple, tasty, nostalgic favorite!
Recipe courtesy of Why Milk. 

Makes 4 servings

Dietitian's Tip: 

Serve with some whole grain Irish soda bread to make this a well-rounded holiday meal of low fat dairy, legumes, dark green and orange veggies, lean meat & whole grains.  Try using lactose-free milk if you are concerned about lactose intolerance.


1/2 cup each: chopped onion, carrot and celery
1 tablespoon butter
3/4 cup dry split peas, rinsed and drained
1 can (13 3/4 ounces) chicken broth
1 1/2 cups fat free milk, divided
4 cups washed and dried fresh spinach leaves
4 tablespoons diced fully cooked lean ham
Salt and freshly ground pepper to taste
Pinch of freshly grated or ground nutmeg


In a medium saucepan, saute onion, carrot and celery in butter until onion is softened. Add split peas, chicken broth and half of milk. Bring to a boil, cover and reduce heat to low. Simmer 30 minutes, stirring occasionally, until split peas are tender. Remove from heat; cool slightly.

In blender or food processor, puree split pea mixture with spinach. Return mixture to saucepan. Stir in enough remaining milk to give desired consistency. Cook and stir over low heat until mixture comes to a simmer. Season to taste with freshly ground pepper and nutmeg. Ladle into bowls; sprinkle with ham.

Nutrition Information: 

Per serving: 226 calories, 3.1 g total fat, 1.6 g saturated fat, 34 g carbohydrates, 17 g protein, 11 g fiber, 140 mg sodium, 477 mg potassium, 49 mg magnesium, 143 mg calcium