High prebiotic diet recipe: Pea and ham soup

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This recipe makes 10 X 350g serves.  Serve with wheat/multigrain bread or toast


  • 1 (~1.32Kg) smoked hocks
  • 250g bacon bones
  • 3litres water
  • 1 (~200g) brown onion unpeeled
  • 1 (~250g) large head garlic unpeeled
  • 500g green split pea - raw
  • 1 large (~270g) leek bulb (use white section only)
  • 8 cloves (~60g) large head garlic, peeled
  • 1.5 heaped tsp (7g) cracked black pepper
  • ¾ bunch (~50g) parsley
  • 2 cups (~150g) frozen peas


  • Soak split peas overnight in plenty of cold tap water
  • Place hocks, bones, unpeeled onions and garlic (cut in half through their horizons) in a large pot and cover with the measured water (extra water may be needed)
  • Bring pot to the boil, reduce heat and simmer to at least 4 hours (top up with boiling water as required)
  • Strain soaked dried peas
  • Strain hocks and reserve cooking stock and hocks
  • When cool enough to handle, separate hock meat from bones - reserve meat and chop when cool
  • Return strained stock to the pot with well drained peas and bring to the boil. Stir frequently
  • Finely chop  leeks and peeled garlic and add to soup with pepper
  • Add chopped meat and simmer soup until peas are cooked (dissolved).  
  • The cooking process may take 45 to 60 minutes

Note: Frequent stirring is required to prevent sticking to the bottom of the pot and burning