Vegan Split Pea Soup

Updated: May 26



Here’s another easy vegan soup recipe to warm the soul! It’s been gloomy and rainy lately, and that only means one thing, lots and lots of hearty and comforting soups.


This easy split pea soup is packed with protein and nutrients to keep you energized and satisfied for hours. The combination of spices creates a deep umami flavor that makes this vegan split pea soup healthy and so tasty! I used a particular mushroom umami seasoning for this recipe that makes it so flavorful.

What I love about this simple split pea soup is that with only a few ingredients, you can still make a hearty soup that makes 5 servings for under $5! You really don’t have to sacrifice taste on budget-friendly soups. It’s nutritious and perfect for meal prep. My dream combo!


Details:


Yield: 5 servings

Prep time: 10 min

Cooking time: 50 min

Total time: 60 min


Ingredients:


1 yellow onion

2 cloves of garlic

2 cups dry split peas

6 large carrots

1-inch piece of ginger

1 cube vegetable bouillon

1 tsp paprika

1 tsp umami mushroom seasoning

1 tsp cumin

1 tsp adobo seasoning

1 tsp salt

½ tsp black pepper

A drizzle of olive oil

A splash of balsamic vinegar

Garnish: oregano and lime juice


Instructions:


  1. Soak the split peas in 6 cups of water overnight or for at least 30 minutes. Then, drain and set them aside. This will speed up the cooking time, increase the protein absorption, and get rid of gas-producing compounds!

  2. Finely dice the onion.

  3. Finely mince the garlic cloves.

  4. Finely mince the ginger.

  5. Dice the carrots. Keep the skin for extra fiber!

  6. Heat a pot. Once it’s hot, add a drizzle of olive oil. Add the onion, garlic, ginger, paprika, umami mushroom seasoning, cumin, adobo seasoning, salt, and pepper. Stir and cook for 5 minutes or until the onion becomes translucent.

  7. Add the carrots and split peas with 5.5 cups of water and vegetable bouillon. Cook covered for 50 minutes.

  8. Once the carrots and split peas are tender, add a splash of balsamic vinegar and stir.

  9. Garnish with oregano and a squeeze of lime juice. That’s it! Your warm bowl of hearty split soup is ready.

Notes:


  • Store in airtight containers in the fridge for up to a week or freezer for about a month.

  • The vegetables will continue to absorb some of the liquid after it’s stored. When you’re ready to reheat, add a bit more water to reduce the thickness. Alternatively, you can enjoy it as a stew with a side of rice!

  • You can also add some croutons for extra crunch.

  • Serve by itself, with crackers, or with a slice of warm bread.

Approximate cost:


$4.50. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.

Nutrition:


*Onions have antioxidant and anti-inflammatory effects and have been linked to lower blood sugar levels and improve bone health. They consist mostly of water, carbs, and fiber, which can feed the friendly bacteria in your gut. Though they may cause digestive problems in some people. Onions also contain decent amounts of vitamin C, folate, vitamin B6, and potassium. They’re also rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, pack more antioxidants than white ones.


*Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have several health benefits, including lowering cholesterol levels and improving eye health.


*Split peas offer significant levels of protein, iron, zinc, and phosphorus. A diet rich in split peas and other legumes may help reduce cholesterol, hypertension, and the risk of prediabetes, and may also offer significant anti-inflammatory effects.


Did you try this split pea recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite


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