Keto Pea and Ham Soup with Hemp Seeds

Before jumping to the recipe please note that the below information contains HOT TIPS for this recipe. We try and answer all your questions to guarantee a perfect keto recipe every time.

How do you make a Keto Pea and Ham Soup? Easy! Hemp seeds to the protein rescue!

Does it taste the same? Trust me this tastes so damn close to the original made with split peas. Some of the testers that were not fans of “real” Pea and Ham soup, have found they that love this one. So I guess this is a recipe for soup really is a winner!

Soup in a grey bowl on a white table

Keto Pea and Ham Soup

Whether you made pea and ham soup before keto with split peas or green peas, you are going to love this soup. I doubt you will know they are missing. 

To be honest I was not a fan of the original pea and ham soup anyway. Just not my thing. However this soup is actually really nice. As I mentioned above all the testers have been big fans. Even the hubsters were giving it the nod of approval.

panned back shot of grey bowl with soup in it on white background

The Ingredients

Here is what you will need to make Keto Pea and Ham Soup

  • 1 tbsp olive oil
  • 4 tbsp butter
  • 2 cloves garlic finely minced
  • 1 onion finely diced
  • 2 stalks celery finely diced
  • 1 carrot finely diced
  • 4 rashers bacon finely sliced
  • 2 bay leaves
  • Salt and pepper to taste
  • 5 cups chicken broth or stock
  • 200 g hemp seeds  – I use hulled hemp seeds. These are found in most supermarkets these days.
  • 1 ham hock  – our tester have tested both a cured ham hock and raw ham hock. If using a raw ham hock turn the heat up a bit at the beginning or cook for longer. A bacon can also be substituted.

For a vegetarian alternative omit the ham hock and bacon. A simple swap to vegetable stock will keep it completely vegetarian. This has been tested and was given the nod of approval. 

Soup in a grey bowl

How to make Low Carb Pea and Ham Soup

Take your pick at the cooking methods. I have included slow cooker, pressure cooker, stove top or Thermomix®. If using a small slow cooker, Thermomix® or stock pot, ask your butcher to cut the ham bone into smaller pieces so it will fit easier. Regardless of cooking time in the recipe continue to cook the soup until the ham is soft and fork tender.

Sauté all the vegetables until soft and add remaining ingredients and cook (by preferred method) until soft.

Remove and discard bay leaves. Shred ham and reserve.

Whether you choose to puree half or all of the vegetables I do recommend pureeing at least half of it as it makes the soup thick and creamy. After pureeing mix all the soup components in the pot and serve with fresh herbs and cracked pepper.

Keto Pea and Ham Soup close of of soup in bowl

More Fuss Free Hemp Recipes 

Here are just a few great recipes using hemp seeds. I am a big fan of hemp seeds in recipes, so I asked a few of my low carb friends to share their favourite keto hemp seed recipes too. Here is a little sampler of how to use hemp seeds in cooking.


Keto Pea and Ham soup in a grey bowl on a white back ground

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Keto Pea and Ham Soup in a grey bowl on a white table
Keto Pea and Ham Soup in a grey bowl on a white table

Keto Pea and Ham Soup with Hemp Seeds

Can you make Keto Pea and Ham Soup? Hell yes you can! Hemp seeds are . one of the most perfect ingredients for a lentil or split pea substitute. This soup is incredibly delicious!
4.94 from 29 votes
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 1 hr
Course: Soup
Cuisine: Australian
Recipe Category: Low Carb
Calories: 328kcal
Author: Megan Ellam
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Servings: 8 serves
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Ingredients

  • 1 tbsp olive oil
  • 4 tbsp butter
  • 2 cloves garlic finely minced
  • 1 onion finely diced
  • 2 stalks celery finely diced
  • 1 carrot finely diced
  • 4 rashers bacon finely sliced
  • 2 bay leaves
  • Salt and pepper to taste
  • 5 cups chicken broth or stock
  • 200 g hemp seeds
  • 1 ham hock for Thermomix® method get your butcher to cut hocks into 5 cm pieces

TO SERVE

  • 1/4 cup fresh parsley finely chopped

Instructions

INSTANT POT® METHOD

  • Set Instant Pot® to Sauté. Heat oil and butter and warm.
  • Add the garlic, onion, celery, carrot, bacon, bay leaves, salt and pepper. Cook, stirring occasionally, until onion starts to turn translucent and bacon is golden.
  • Add remaining ingredients and bring to a simmer.
  • Change setting to Pressure Cook/High Heat/35 minutes.
  • When finished allow natural release for 10 minutes before triggering quick release.
  • Discard bay leaves and remove ham hock. Shred meat off ham hock and reserve.
  • For a thicker soup; drain liquid from soup and puree half of the vegetable and hemp solids.
  • Return all ingredients to pot and stir to combine. Serve with fresh parsley.

SLOW COOKER OR STOVE TOP METHOD

  • In a large stock pot or saucepan heat butter and oil.
  • Add the garlic, onion, celery, carrot, bacon, bay leaves, salt and pepper. Cook, stirring occasionally, until onion starts to turn translucent and bacon is golden.
  • Add remaining ingredients and bring to a simmer. (For slow cooker place all ingredients to slow cooker and cook on low for 6-8 hours)
  • For stove top; turn down to low, cover with a lid and cook on low checking every hour until hemp is soft and ham is falling off the bone.
  • Discard bay leaves and remove ham hock. Shred meat off ham hock and reserve.
  • For a thicker soup; drain liquid from soup and puree half of the vegetable and hemp solids.
  • Return all ingredients to pot and stir to combine. Serve with fresh parsley.

THERMOMIX® METHOD

  • Mill hemp seeds 5 seconds/speed 5. Transfer to a small bowl and reserve
  • Place garlic, onion, celery, carrots and bacon into mixing bowl and chop 5 sec/speed 5. Scrape down sides of mixing bowl.
  • Add oil and butter. Sauté 4 min/120°C/speed 1.
  • Add remaining ingredients, and cook 99 min/100°C/reverse/speed 1.
  • Check ham hock and see if it falling off the bone tender or increase cook time.
  • Discard bay leaves and remove ham hock. Shred meat off ham hock and reserve.
  • Return ham to soup and stir to combine. Serve with fresh parsley.

Notes

  1. Omit ham hock and substitute chicken stock with vegetable stock for a vegetarian version.
  2. Hemp seeds are the hulled variety. They can be milled in a high speed blender or Thermomix® for a thicker soup.
  3. Store the soup in the fridge for up to 3 days. Just like most things this soup is better the next day.
  4. Freeze in an air tight container for up to 1 month.

Nutrition

Serving: 1serve | Calories: 328kcal | Carbohydrates: 5g | Protein: 16g | Fat: 27g | Saturated Fat: 8g | Cholesterol: 40mg | Sodium: 709mg | Potassium: 244mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1581IU | Vitamin C: 12mg | Calcium: 56mg | Iron: 4mg | Magnesium: 5mg | Net Carbs: 4g
Tried this recipe?Mention @meganellam or tag #madcreations!

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    47 Comments

  • Lynda says:

    5 stars
    This soup was such a great taste sensation..
    It tastes just like pea and ham soup with not a pea in sight!!
    It’s so clever using the hemp seeds which add so much to this soup, both in texture and flavour .
    This is my husband’s favourite soup and to be able to enjoy it again as a keto soup is awesome.
    It was very easy to make and budget friendly too.
    This is something I will be making on a regular basis so if you love pea and ham soup then give this one a go

  • Suzanne says:

    5 stars
    So easy to make. The tastiest and best ea and ham soup we have ever had. We loved how the hemp seeds gave it the most amazing flavour and texture. So so good.

  • 5 stars
    I’ve never made anything with hemp seeds before but you are inspiring me to try it now. I always love discovering and trying new ingredients.

    • Megan says:

      Thanks Chef. I have been using them a lot and they are so versatile and a huge source of plant based protein. In everything from soup, bread, and sweets they work brilliantly.

  • Rebecca says:

    5 stars
    this looks so comforting! love the addition of hemp seeds! what a unique add. yum

  • Sara Welch says:

    5 stars
    This is everything a gourmet soup should be, and then some! Delicious!

  • Beth says:

    5 stars
    I am so happy to see this recipe and not just because it look delicious but because it means Soup Season is upon us! I’ve never used hemp seeds but I’m always open to try new things and this new thing looks like it’s going to be a hit!

    • Megan says:

      They are such a great protein source Beth. I hope you enjoy many delicious comforting soup over the cooler months.

  • Romina says:

    5 stars
    It sounds very easy! I wonder if I could substitute the ham for a different meat?

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