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Hearty Split Pea Soup with Meat

This is the perfect hearty soup to have on when you're craving a bowl of comfort (hello luteal phase!) or during the winter. It's easy to double and freeze so you can always have a nourishing meal on hand.

Here's why I love it for hormone health:

  • packed with protein from the meat and the peas

  • one cup of cooked split peas serves up a whopping 16 grams of fiber, 16 grams of protein, and just 25 grams of net carbs, making them an excellent nutrient dense source of most of your major macronutrients!

  • carrots are loaded with nutrients such as beta carotene, Vitamin K1, B6, and potassium.

  • This soup is flavorful, satisfying, and EASY! All important for healthy hormones too.


  • 1 lb or 1/2 kilo meat such as flanken or short ribs.

  • 2 tbsp olive oil

  • 2 cups (uncooked) split peas

  • 1 cup short-grain brown rice

  • 5 carrots, sliced

  • 3 stalks celery, sliced into 1-inch pieces

  • 1 yellow onion, cut into quarters

  • About 10-12 cups water

  • 1.5 tbsp coarse sea salt

  • freshly ground black pepper, to taste

  • fresh parsley to top, optional.


  1. In a large pot, heat olive oil above a medium flame.

  2. Sear the meat on each side, about 3 minutes per side.

  3. Add onions, carrots, and celery and stir for about 10 minutes.

  4. Add water, split peas, and brown rice.

  5. Add about 1.5 tbsp coarse sea salt.

  6. Give the soup a mix, cover, and lower the flame to a simmer.

  7. Let the soup cook for about an 1.5 hours, periodically stirring it so the rice doesn't all stick to the bottom of the pan and burn.

  8. After an hour, the peas should have completely dissolved and the rice should be fully cooked. If it's too thick, you can always add water. If it's too thin, uncover and let some of the water simmer off.

  9. Season with some fresh black pepper and enjoy!

  10. If you make this recipe, make sure to take a pic and send it to me at or post it on your stories and tag me!

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