Sampling Soup – Pea and Ham

Photo by Debbie Walker – Sampling Soup ; Pea and Ham

I calculated this as 250 Calories for a bowl. The full recipe totaled 998 Calories and we simply shared it into four rather than weigh or measure it this time. Another low fat, low calorie soup. I really enjoyed this one too. Quite flavour-some, but it’s also thicker and so it felt more substantial and hence filling.

(photo by Debbie Walker)


  • 500g frozen garden peas
  • 300g ham
  • 300g potato
  • 1 onion
  • 1 clove of garlic
  • 500ml ham stock (I used two stock cubes )


(Photo by Debbie Walker)
  • Peel and chop the potato into small cubes (cooks easier and faster)
  • Prepare the stock
  • Chop the onion and garlic and saute in a pan.
  • Roughly chop the ham and hold back several pieces for serving
  • Add all ingredients into the soup maker and set on the smooth setting for 21 mins.



  • This soup could be made to go further just by increasing the amount of water with the stock. I stopped at 500ml to see how thick the end result would be. I was happy with that. However, I could have added upto 300ml more and then the calories would be a good bit less per bowl. If you do this, I would suggest adding the extra liquid at the end so that you can ensure the consistency doesn’t suffer.
  • I used a spray of 1Cal Fry Light to the pan before adding the onion and garlic, when they began to get hot I added a small amount of the stock to saute in rather than oil, to save calories
  • I didn’t have ham stock so used vegetable instead, and found it worked well.
  • I chopped my potato into small cubes, the way I’ve seen in ready made packs – I thought that it would make it more even to cook and easier for the soup maker to blend.
  • When I was reading recipe’s I noticed that some people chop the ham and add it to the mix, whereas others keep it to one side and add at the end, leaving it as chunks. I decided to mix this up a bit and so added most of the ham to the soup maker with the other ingredients, and kept some to one side. This was then served on the top of the soup – I’d recommend this as the soup tasted nice with the ham blended in, but it was good to have the stronger taste of a little bit on top too. It also lent itself to adding more substance to the dish.

This year, I am working on a daily Health and Lifestyle change that I’ve called my Project 365. I am posting daily about my progress and challenges – please do feel free to join me there at : Dreams and Aspirations

Otherwise, enjoy the soup recipe and do let me know in the comments below what you thought of it or if you have any healthy alternatives to share.


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