Vegan Split Pea Soup
User Reviews
5
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Prep Time
5 mins
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Cook Time
35 mins
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Total Time
40 mins
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Servings
4 people
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Calories
225 kcal
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Course
Main Course, Soup
Vegan Split Pea Soup
Description
Vegan Split Pea Soup begins by sautéing diced onions and carrots in olive oil with sea salt, garam masala, and cayenne to release fragrant spices and soften vegetables. Garlic and ginger are then added for additional warmth and depth. Canned fire-roasted tomatoes contribute a subtly smoky acidity while the split green peas and water create the soup’s base. After bringing to a boil, the soup simmers covered until the peas are tender and the broth thickens.
The resulting soup is thick and hearty with a spice profile influenced by garam masala and accented by mild heat from cayenne. Ginger and garlic add subtle pungency, while the roasted tomatoes provide a touch of smokiness and color. This soup is suitable for a comforting meal that is fully plant-based.
For variations, more water can be added for a thinner consistency, and fresh spinach folded in at the end adds brightness and nutrients. Adjust salt to taste before serving. The spice blend can be homemade for freshness according to the recipe notes.
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 1 carrot diced
- 2 teaspoons sea salt plus more to taste
- 2 teaspoons garam masala (See Recipe Notes)
- ¼ teaspoon cayenne pepper
- 2 garlic cloves, finely chopped
- 1 inch ginger root finely chopped
- 1 canned fire roasted tomatoes 15oz can or 1-2 diced fresh tomatoes
- 1 cup split green peas
- 4 cups water
Instructions
- In a large saucepan or wok, heat oil on medium-high heat until it begins to ripple.
- Add onions, carrots, salt, garam masala, and cayenne. Sauté 3-4 minutes, until spices are fragrant and onions are translucent.
- Add garlic and ginger and stir 1-2 more minutes.
- Reduce heat to medium. Add tomatoes and simmer 4-5 minutes.
- Add split peas and water. Increase heat to medium-high, and bring to a boil. Cover pan.
- Reduce heat and let simmer about 30-35 minutes, or until the peas have softened. Taste and add more salt if desired. Serve hot.
Notes
- Garam masala can be made fresh by grinding cinnamon stick, black peppercorns, cloves, ground ginger, and cardamom pods together.
- For a thinner soup, add an extra cup of water before cooking.
- Adding fresh spinach after cooking adds texture and color; stir in until wilted.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 225 kcal
% Daily Value*
| Calories | 225kcal | 11% |
| Carbohydrates | 35g | 12% |
| Protein | 13g | 26% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 1195mg | 50% |
| Potassium | 588mg | 13% |
| Fiber | 14g | 56% |
| Sugar | 6g | 12% |
| Vitamin A | 2675IU | 54% |
| Vitamin C | 4mg | 4% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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