0 from 24 votes
Vegetable Split Pea Soup
This cozy split pea soup is a great source of plant-based nutrients & protein at a budget-friendly cost. It's simple yet satisfying!
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr 5 mins
Servings: 5 medium bowls
Calories: 187 kcal
Course:
Soup
Cuisine:
Vegan , gluten-free
Ingredients
- 1 cup split peas (yellow or green, uncooked)
- 1 yellow onion
- 4 cloves garlic
- 2 carrots
- 2-3 stalks celery
- 15 oz. can diced tomatoes (or fire-roasted)
- 5 cups vegetable broth (or 4 cups broth + 1 cup water)
- 1 tsp. dried basil
- 1-2 cups fresh baby spinach
- Salt/Pepper to taste
Instructions
- Dice onion.
- In a large stockpot over medium-high heat, sauté onion for 7-8 minutes. (I use about 3 Tbsp. broth/water for no-oil sauté, adding more as needed.)
- Meanwhile, mince garlic. Dice carrots and celery.
- When onion is translucent, add garlic, carrots, celery, and dried basil. Stir and sauté 1-2 minutes.
- Add diced tomatoes (with juice) and vegetable broth.
- Rinse split peas very well and add to pot. Stir.
- Bring to a light boil. Cover, reduce heat, and simmer 45-50 minutes or until split peas are tender. (They should still have a slight bite - not mushy.)
- Stir in spinach (roughly chopped if desired) during last minute of cooking. Salt/pepper to taste before serving to help enhance the flavors.
Cup of Yum
Notes
- For smoky/spicy flavor: Use a can of fire-roasted tomatoes in place of regular diced tomatoes. (Or top with hot sauce before serving.)
- Thickness: I enjoy soup thick & dense. If you prefer yours with more broth, either decrease the split peas (to 2/3 - 3/4 cup) or increase the amount of broth.
Nutrition Information
Calories
187kcal
(9%)
Carbohydrates
36g
(12%)
Protein
11g
(22%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Potassium
747mg
(21%)
Fiber
12g
(48%)
Sugar
10g
(20%)
Vitamin A
5372IU
(107%)
Vitamin C
15mg
(17%)
Calcium
82mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 5medium bowls
Amount Per Serving
Calories 187
% Daily Value*
| Calories | 187kcal | 9% |
| Carbohydrates | 36g | 12% |
| Protein | 11g | 22% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 747mg | 16% |
| Fiber | 12g | 48% |
| Sugar | 10g | 20% |
| Vitamin A | 5372IU | 107% |
| Vitamin C | 15mg | 17% |
| Calcium | 82mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.