German · Authentic-ish German
Erbsensuppe
406 kcal a serving, against 571 for the traditional version. That is 165 kcal off, or 29%, with 35.2g of protein. Serves 6. 1 hour 40 minutes.
What the traditional version is
A thick, smoky soup with yellow split peas, onions, carrots and plenty of smoked bacon or pork belly, simmered until the peas collapse and the pork breaks down into the broth. A proper Erbsensuppe usually finishes with slices of frankfurter or bockwurst on top and sometimes a slice of dark rye bread.
What changed, and what each change costs
250g smoked bacon and 300g frankfurter for 400g cooked chicken breast
Bacon is the other pillar of this soup, after the peas. It adds smoke and fat, but neither is essential if you season cleverly. By poaching and shredding chicken breast, you still get meat in every spoonful, just with a fraction of the fat. A little smoked paprika replaces the smoke without resorting to liquid smoke, which is cheating even for me.
What it costs you. You do lose the porky, fatty hit. Chicken can't do what bacon does. There's no point pretending. But the soup is still thick and hearty, just less reminiscent of a Bavarian ski lodge after two schnapps.
1200g chicken stock to 1200g stock-chicken (unchanged), but drop the olive oil from 20g to 5g
Less fatty meat means less fat in the soup in general. I keep just enough oil to soften the veg properly, but you won't see a slick on your spoon. That's the trade.
What it costs you. No glossy puddle floating on top. If you miss the look, eat it in a dimly-lit room.
350g split peas for 350g red lentils
Red lentils cook faster and break down into a creamy base without the starchy aftertaste of split peas. They'll give you the thick body of the soup but save you time and a bit of digestive regret. The protein is similar.
What it costs you. A German granny might call this soup a fraud. The red lentils don't taste quite as earthy as split peas, and the colour is orange instead of the classic greenish-yellow. But it still eats like a meal.
Rye bread slices dropped entirely
Dark rye is a meal on its own, but that's a chunk of complex carbs the soup doesn't need. If you want the full experience, you already own the loaf.
What it costs you. The soup is enough on its own. If you demand bread to dip, that's your business, not mine.
Add 8g smoked paprika for missing smoky note from bacon
With the bacon gone, the soup risks going bland. Smoked paprika is the only reasonable cheat that brings smoke and colour without adding more fat or fake meat.
What it costs you. It's not actual pork smoke, but it's close enough for a weeknight.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 571 | 406 |
| Protein | 37.6g | 35.2g |
| Fat | 15.4g | 6.6g |
| Saturated fat | 3.3g | 1.4g |
| Carbohydrate | 72.1g | 52.5g |
| Protein per 100 kcal | 6.6g | 8.7g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish German prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. celery.
The method is in the book
Pork fat is hard to beat, but if you want a soup that's genuinely filling and doesn't leave you looking for somewhere soft to sit afterwards, this version does the job. The chicken and lentils give you a ton of protein, and there's enough smokiness from the paprika to keep the Germans only slightly annoyed. If anyone complains, remind them you can see your toes after dinner.
The quantities and the method for this dish are in Authentic-ish German, along with 54 more. It is not out yet. The swap kit is free in the meantime.