Classic thick and hearty split pea soup with carrots, celery, and onion. High in plant protein and fiber.
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Dice onion, carrots, and celery.
Heat olive oil in a large pot over medium heat. Saute vegetables for 5 minutes.
Add minced garlic and cook 1 minute.
Rinse split peas and add to the pot with chicken broth and bay leaves.
Bring to a boil, then reduce heat and simmer for 40-45 minutes, stirring occasionally.
Remove bay leaves. Mash slightly for a creamier texture if desired.
Season with salt and pepper. Serve hot.
Vitamin C is water-soluble and rapidly cleared. Splitting between food sources and supplement extends plasma exposure across the day.
If the meal's iron is plant-based (non-heme), pair with the vitamin C in the recipe to boost absorption 2-3×. Avoid coffee or tea within 1h.
Methylfolate (5-MTHF) is the bioavailable form, preferred over folic acid especially with MTHFR variants. Pair with B12 to keep the methylation cycle balanced.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.