Habitant Pea Soup

Habitant Pea Soup, also known as Soupe aux pois, is a thick, hearty soup that is a staple of French-Canadian cuisine. It is traditionally made with yellow split peas, salt pork or bacon, and a mix of root vegetables like carrots, onions, and celery, often flavored with herbs like thyme and savory.

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🍽️ Nutrition at a glance

This soup is a high-protein, high-fiber dish due to its primary ingredient, split peas, making it very filling and nutritious. A typical serving provides a good source of plant-based protein and complex carbohydrates, with a calorie range of approximately 250-350 calories, depending on the amount of pork fat used.

Nutrition breakdown

Calories	180 kcal
Protein	12 g
Carbs	28 g
Fat	3 g
Fiber	8 g
Sugar	4 g
Sodium	850 mg
Potassium	450 mg
Iron	2.5 mg
Vitamin A	450 IU
Vitamin C	8 mg
Calcium	40 mg
Folate	120 mcg
Vitamin K	15 mcg
Manganese	0.8 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it is a symbol of French-Canadian heritage and was a common, nourishing meal for early settlers and habitants, giving it its name. Nutritionally, it's a complete meal in a bowl, offering a balanced mix of protein, fiber, and vegetables that was historically valued for its ability to sustain people through harsh winters.