5 from 18 votes
Vegan Split Pea Soup
This vegan split pea soup blends sautéed onions, carrots, and aromatic spices like garam masala and cayenne with garlic, ginger, tomatoes, and green split peas simmered together until creamy and thick. The combination delivers a mildly spiced, hearty soup with warmth and depth from the Indian-inspired seasonings. The slow simmer softens the peas for a smooth texture while fresh tomato acidity balances the richness.
Prep Time
5 mins
Cook Time
35 mins
Total Time
40 mins
Servings:
4
people
Calories:
225 kcal
Course:
Main Course, Soup
Cuisine:
Indian, American
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 people
Amount Per Serving
Calories 225
% 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.