Erwtensoep (Dutch Split Pea Soup with Celeriac and Smoked Sausage)
Classic Dutch snert — thick split pea soup with celeriac, leek, and smoky sausage. High-fiber, low-GI comfort food that keeps blood sugar steady.
Erwtensoep, affectionately known as "snert" across the Netherlands, is the ultimate cold-weather comfort dish — a soup so thick your spoon stands upright in the bowl. This low-glycemic version stays faithful to the Dutch original while delivering exceptional blood sugar stability. Split peas are the hero ingredient here: with a glycemic index of just 25, they dissolve into a naturally creamy base packed with 12 grams of fiber per serving, forming a slow-digesting matrix that flattens the post-meal glucose curve without any flour or starch thickeners.
Celeriac brings an earthy, celery-like sweetness and adds soluble fiber that further slows carbohydrate absorption, while leek and celery contribute prebiotic compounds that support gut health — a key factor in long-term glycemic control. A modest 40 grams of smoked rookworst per serving provides the deeply savory, smoky backbone that defines authentic erwtensoep, adding protein and fat that work synergistically with the fiber to keep you satisfied for hours.
For optimal blood sugar management, consider starting your meal with a small side salad dressed in vinegar before ladling out the soup — the acetic acid can reduce the glycemic response by up to 30%. This soup also improves overnight as the starches retrograde and form resistant starch, actually lowering its effective glycemic impact when reheated the next day. A true one-pot meal that rewards patience and tastes even better as leftovers.
Blood Sugar Impact
Moderate glycemic load (20.8) but low GI (33) thanks to split peas' high fiber and resistant starch content. Expect a gentle, sustained rise in blood sugar rather than a sharp spike, with steady energy for 3-4 hours.
Blood Sugar Tips
- ✓ Serve the soup thick rather than brothy — the denser consistency slows gastric emptying and further blunts the glucose response.
- ✓ Include generous chunks of celeriac and celery to increase fiber intake and add chewing resistance, which slows eating pace.
- ✓ Take a 10-15 minute walk after eating to help your muscles absorb glucose and flatten any post-meal rise.
🥗 Ingredients
- 300 g Green split peas
- 1400 ml Water
- 200 g Celeriac
- 150 g Leek
- 100 g Celery stalk
- 160 g Smoked sausage
- 1 pcs Yellow onion
- 2 pcs Garlic
- 1 pcs Bay leaf
- 1 tsp Smoked paprika
- 0.5 tsp Black pepper
- 1 tsp Salt
- 1 tbsp Extra virgin olive oil
- 10.6 oz Green split peas
- 5.9 cups Water
- 7.1 oz Celeriac
- 5.3 oz Leek
- 3.5 oz Celery stalk
- 5.6 oz Smoked sausage
- 1 pcs Yellow onion
- 2 pcs Garlic
- 1 pcs Bay leaf
- 1 tsp Smoked paprika
- 0.5 tsp Black pepper
- 1 tsp Salt
- 1 tbsp Extra virgin olive oil
👨🍳 Instructions
- 1
Rinse the split peas under cold running water until the water runs clear, then drain and set aside. Peel and dice the celeriac into 1cm cubes. Slice the leek into thin rounds and the celery into thin half-moons. Dice the onion and mince the garlic. Cut the smoked sausage into 5mm rounds.
- 2
Warm the olive oil in a large heavy-bottomed pot over medium heat. Add the diced onion and cook for about 5 minutes, stirring now and then, until soft and translucent. The oil and onion create a flavor base while the fat helps slow glucose absorption from the meal.
- 3
Stir in the garlic and sliced celery, cooking for 2 minutes until fragrant. Add the drained split peas, diced celeriac, bay leaf, smoked paprika, and black pepper. Give everything a good stir to coat the peas and vegetables in the aromatics.
- 4
Pour in 1.4 liters of cold water and raise the heat to bring the pot to a boil. Starting with cold water helps the split peas break down more evenly, creating the characteristically thick texture without any added starch or flour.
- 5
Once boiling, lower the heat to medium-low and partially cover the pot. Let the soup simmer gently for 35 minutes, stirring every 10 minutes to prevent the peas from sticking to the bottom. The split peas will gradually dissolve and the soup will thicken considerably.
- 6
Add the sliced leek and smoked sausage rounds to the pot. Continue simmering uncovered for 8 to 10 minutes until the leek is tender and the sausage has released its smoky flavor into the broth. The soup should now be very thick — when you draw a spoon across the surface, it should leave a visible trail.
- 7
Remove and discard the bay leaf. Taste the soup and season with salt as needed. If the consistency is thicker than you prefer, stir in up to 100ml of hot water to loosen it slightly.
- 8
Ladle the erwtensoep into warmed bowls. Finish each serving with a thin drizzle of extra virgin olive oil and a scattering of fresh parsley if desired. For the best blood sugar response, eat slowly and pair with a small side of dark rye bread or a green salad dressed with vinegar. Leftovers reheat beautifully — the soup actually becomes more blood-sugar-friendly the next day as the starches retrograde into resistant starch.
📊 Nutrition Per Serving
| Per Serving | Whole Dish | |
|---|---|---|
| Calories | 489 | 1954 |
| Carbs | 63g | 253g |
| Sugars | 13g | 51g |
| Natural Sugars | 13g | 51g |
| Protein | 26g | 103g |
| Fat | 16g | 66g |
| Saturated Fat | 5g | 21g |
| Unsaturated Fat | 10g | 42g |
| Fiber | 24g | 95g |
| Soluble Fiber | 1g | 4g |
| Insoluble Fiber | 3g | 10g |
| Sodium | 980mg | 3920mg |
Predicted Glucose Response
What if you...
Estimated model — individual responses vary. Not medical advice.
🔄 Lower GI Swaps
Green/brown lentils have a lower glycemic index (GI ~30) compared to split peas (GI ~45). Chickpeas (GI ~28) and black beans (GI ~30) also produce a slower, more gradual blood sugar rise while still providing protein and fiber for a hearty soup.
Celeriac has a moderate glycemic index (~35). Turnip (GI ~30), cauliflower (GI ~15), and kohlrabi (GI ~20) are lower-GI root or cruciferous vegetables that provide similar bulk and texture with less impact on blood sugar.
Yellow onions contain moderate natural sugars that contribute to glycemic load. Shallots and spring onion greens offer similar aromatic depth with a slightly lower carbohydrate density, helping to reduce the overall glycemic load of the dish.
Traditional smoked sausage often contains added sugars, dextrose, or starch fillers that raise glycemic load. Turkey or chicken sausage and smoked tofu typically have fewer hidden carbohydrates and added sugars, contributing less to the overall GL of the soup.
🔬 The Science Behind This Recipe
Why This Soup Is a Blood Sugar Winner
Split peas are the real star here when it comes to steady energy. Unlike refined carbohydrates that rush into your bloodstream, split peas are packed with both soluble and insoluble fiber — roughly 8 grams per half cup. That fiber acts like a natural speed bump, slowing down how quickly your body converts carbohydrates into glucose. On top of that, split peas deliver a generous amount of plant-based protein, which further helps your body process the meal at a measured, even pace. This is why the estimated GI of this soup sits at just 33 — well within the "low" category.
Celeriac and leeks add more than just flavor — they contribute additional fiber while keeping the overall carbohydrate density of the soup low. Think of it this way: when you fill a bowl with fiber-rich vegetables, you're naturally displacing higher-glycemic ingredients. The celery and leeks also add volume and satisfaction without meaningfully raising the glycemic load. Meanwhile, the smoked sausage provides fat and protein, both of which slow gastric emptying — the rate at which food leaves your stomach. This means glucose enters your bloodstream more gradually, avoiding the sharp spikes and crashes that leave you reaching for snacks an hour later.
The glycemic load of 20.8 per serving tells a more complete story than GI alone. While GI measures how quickly a food raises blood sugar, glycemic load accounts for how much carbohydrate you're actually eating. A hearty bowl of this soup delivers sustained fuel without overwhelming your system. For an even gentler response, try a short 10-to-15-minute walk after your meal — research shows this simple habit can meaningfully smooth out your post-meal glucose curve.