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Split Pea & Green Pea Soup {4 ingredients, Vegan, High Protein}

Split pea & green pea soup is a fresh, bright variation on heavy split pea soup. It is vegan, high in protein, and both easy & frugal to make. 
ovehead shot of green soup made with split pes and frozen green peas in a white bowl

4-Ingredient Split Pea & Green Pea Soup

I’m giddy with Olympic fever, and following the visions of snow-capped mountains night after night (oh, Canada…) I’ve had mad cravings for soup, hot chocolate, baked bread, and stacks of pancakes drenched in (Canadian) maple syrup.

Thus far, I’ve only accomplished the soup from my list (although I plan on attending to the hot chocolate, pronto!), and it is definitely a soup worth sharing: Split Pea Green Pea Soup!

Split Peas: Superpower Athlete Fuel

Not only is this soup heartwarming and delicious, it is also in keeping with the winter Olympic theme that inspired it.

Why? Because it is a perfect choice for athlete fuel.

Split peas are packed with protein, complex carbohydrates (high fiber, low sugar), and iron, all of which the body needs for replenishing from hard work (note: this applies to other winter sports, such as shoveling snow from your driveway and trekking across campus or across town!). Oh, and they are cheap, too. Yay, split peas!

uncooked dry green split pes in a white bowl

Brighten Split Pea Soup with Frozen Green Peas

 

As much as I love split peas, they have an ugly side. Literally. While still a pretty pale shade of green when dry, these otherwise delightful legumes turn an unappetizing grey-green when cooked.

But I have a solution: add more peas! Specifically, frozen green peas, which add natural sweetness and springtime vibrancy to this otherwise winter-wonderful soup. Green onions and mint further heighten the verdant nature of the soup, as well as the fresh clean flavors.

frozne thawed green peas in a measuring cup

Frozen Green Pea Nutrition

 

The green peas are also a fantastic way to get a hearty dose of vitamin C (97% of daily needs per serving!) in the depths of winter–antioxidant power for accelerated recovery, not to mention glowing skin–and the iron from the split peas helps with its absorption, maximizing the benefits. Easy (I like easy, don’t you?). Green peas are also rich in B vitamins, calcium, iron and zinc.

Indeed, this is Olympic athlete-worthy soup!

How to Make Split Pea & Green Pea Soup

The good news about this soup continues: it’s super- simple to make. The humble list of ingredient you will need is as follows:

  1. Split green peas
  2. Frozen green peas
  3. 1 medium onion
  4. A smidge of olive oil (or the oil of your choice)

You will also need some water, as well as salt & pepper to taste. Cheap, as well as easy!

Step 1: Sauté the Onion

Cook and stir a chopped onion in 2 teaspoon oil until soften.

Step 2: Cook the split peas and water for 1 hour

Add the water to the pan and bring to a boil. Add the split peas, reduce the heat, and walk away to relax or do something else. In an hour, the split peas should be ultra tender and falling apart.

Step 3: Add the Green Peas

Add the frozen green peas (no need to thaw), as well as salt and pepper. I’ve given amounts for the latter, but they are entirely adjustable. Cook for 10 minutes.

Step 4: Blend

Use an immersion blender to puree the soup until smooth. Adjust the salt & pepper to taste and soup’s on! If you like, consider adding some fresh herbs (e.g., mint, parsely or cilantro) for a final flourish

The next day, leftovers can be re-warmed (like almost every soup, this one is even better on day two) for a perfectly portable lunch.

I’ve been savoring a bowl computer-side in between editing. But given that the bowl is now scraped clean, it’s time to get back to work–must finish before men’s free skate tonight!

Happy power eating, everyone!

white bowl filled with split and green pea soup

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Yield: 8 (1 cup) servings

Split Pea & Green Pea Soup (4 ingredients, vegan)

ovehead shot of green soup made with split pes and frozen green peas in a white bowl

Split pea green pea soup is a fresh, bright variation on heavy split pea soup. It is vegan, high in protein, and both easy & frugal to make.

Prep Time 5 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 20 minutes

Ingredients

  • 2 teaspoons olive oil (or vegetable oil of choice)
  • 1 medium onion, chopped
  • 1 cup (197 g) dried green split peas, rinsed and drained
  • 7 cups (1.75 L) water
  • Adjustable to taste: fine sea salt & ground black pepper

Adjustable to taste:

  • 2 cups (16 oz/ 454 g) frozen green peas (no need to thaw)
  • Optional: fresh herb leaves such as mint, cilantro or parsley

Instructions

  1. In a large saucepan or pot, heat the olive oil over medium-high heat. Add the onions and cook, stirring, for 5 to 6 minutes until softened.
  2. Stir in split peas and water. Bring to a boil. Reduce heat to medium-low, cover, leaving lid ajar, and simmer, stirring occasionally, for about 1 hour or until split peas are falling apart.
  3. Add the 1 teaspoon salt, 1/4 teaspoon pepper and the frozen green peas; simmer 10 minutes longer.
  4. Using an immersion blender, puree soup until smooth. Adjust salt & pepper to taste and serve, topped with with fresh herbs, if desired.

Notes

Storage Tip: Store the cooled soup in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 6 months. Thaw overnight in the refrigerator or in the microwave using the Defrost function. Warm soup in a medium saucepan over medium-low heat.

Nutrition Information

Serving Size

1 cup

Amount Per Serving Calories 133Total Fat 1.5gSaturated Fat 0.2gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 315.3mgCarbohydrates 22.3gFiber 8.5gSugar 4.6gProtein 8.1g

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Katie White

Monday 20th of June 2011

Camilla, I just made this tonight and it is FANTASTIC!!! Just delectable. Thank you once again for your imaginative and healthy creations. Miss you! Hope all is well. :-)

Kerstin

Saturday 27th of February 2010

I had to come back and you know that I made this last night and it was so tasty! I have a feeling all the leftovers will disappear within 24 hours :) Thanks for the great recipe!

Prudy

Saturday 20th of February 2010

Camilla, I just spotted your pic in the Food Network Magazine, with a shout out for Shortcut Cookies! Hooray! Congratulations!I'm glad your back. I've missed your posts!

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