Souper Easy Split Pea Soup

2017-03-09
  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 1:30 h
  • Ready In : 1:40 h

By Kristie Middleton, Senior Director of Food Policy at HSUS and author of MeatLess.

This split pea soup is packed with goodness and easy-peasy. Dry peas are a good source of iron, magnesium, phosphorus, potassium, and protein. According to the US Dry Pea & Lentil Council, they’re only about $.07 per serving compared to chicken which is about $.67 per serving.

For more plant-based recipes and information about reducing your meat consumption, check out my new book MeatLess.

Ingredients

  • 1/2 yellow or white onion, diced
  • 2 cloves garlic, minced
  • 2 cloves garlic, minced 2 cups dry split peas, rinsed and sorted for rocks
  • 2 medium white potatoes, cubed
  • 3 carrots, sliced
  • 6 cups water, low sodium vegetable broth, or 6 cups water plus low sodium bouillon paste sufficient to make 6 cups per package instructions
  • 1 teaspoon liquid smoke, optional
  • 1 teaspoon salt, or to taste
  • 1 bay leaf
  • 1 teaspoon dried thyme
  • 1/2 teaspoon Herbes de Provence, optional

Method

Step 1

In a large pot over medium-high heat, add 1/4 cup of stock or broth and onion. Steam sauté onion until translucent, about 3 minutes.

Step 2

Add garlic and steam for another 2 minutes. Add remaining ingredients and bring mixture to a boil.

Step 3

Reduce to a simmer and stir periodically. The soup may foam, which is normal when cooking with split peas. Stir and lower heat slightly if this happens. Continue simmering until peas are tender, about an hour and a half.

Step 4

Remove the bay leaf and serve. Or, if you prefer a smooth soup, transfer to a blender or using an immersion blender, carefully pulse until smooth. Return to pot and heat until hot, adding more water if necessary. Garnish with croutons or grated carrots for a splash of color.

Step 5

Pro-Tip: Ladle soup into individual containers, allow to cool, seal containers, and freeze for up to three months for easy work lunches or quick homemade dinners!

 

"They say you are what you eat, so I strive to be healthy. My goal in life is not to be rich or wealthy, 'Cause true wealth comes from good health and wise ways... we got to start taking better care of ourselves " - Dead Prez

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Comment (1)

  1. posted by D on March 9, 2017

    It would be nice if you’d post nutrition info. with recipes: especially protein. Thank you.

      Reply

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