Vegan yellow split pea soup is a healthy, protein-packed, and frugal soup that is delicious and satisfying! It can also be made with green split peas or yellow lentils.
Yellow Split Peas are Creamy & Mild
Yellow split peas. I like them. A lot. Cheap, easy to prepare, creamy, versatile, naturally gluten-free and vegan, and loaded with protein to fuel me through long days and long runs alike, my affection runs deep.
The color is key; it’s yellow or bust. Despite green being my favorite color, I am less of a fan of the green split pea. The green variety looks so pretty when dry, but cook them and they take on a gray-brown cast akin to a muddy army jeep. Green split peas have a sharper pea flavor, too, which would be wonderful if I liked sharp pea flavor, but I don’t.
By contrast, their golden cousins are mellow, creamy, and play beautifully with other flavors both mild and strong.
This humble soup is one I have been making since my graduate school days–a perfect post-Thanksgiving repast that is soothing, satisfying and energizing (10K run after work, anyone?) in one fell swoop. It looks like a bowl of sunshine to boot, so go ahead and spoon up some cheer.
Split Peas are Superfood
Dried split peas, like other legumes, are rich in soluble fiber.
They also contain an isoflavone called daidzein, which acts like weak estrogen in the body. The consumption of daidzein has been linked to a reduced risk of certain health conditions, including breast and prostate cancer.
Split peas are particularly rich in potassium, a mineral that can help lower blood pressure and control fluid retention, and may help limit the growth of potentially damaging plaques in the blood vessels.
Optional: 1/4 cup chopped fresh flat-leaf (Italian) parsley or dill, divided
In a large saucepan, heat oil over medium-high heat. Add onions, carrots and pepper; cook, stirring, for 6 to 8 minutes or until vegetables are softened.
Stir in peas, 6 cups water and salt. Bring to a boil. Reduce heat to medium-low, cover and simmer, stirring occasionally, for 35 to 40 minutes or until peas are very tender.
Transfer 1 cup of the soup solids to food processor. Add remaining 3/4 cup water and process until smooth. Return purée to pan and stir in half the parsley or dill, if using. Simmer, stirring often, for 5 minutes to blend the flavors, thinning soup with water if too thick. Serve sprinkled with the remaining parsley or dill.
Tip: An equal amount of dried yellow lentils or green split peas may be used in place of the yellow split peas.
Storage Tip: Store the cooled soup in an airtight container in the refrigerator for up to 2 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.
Menu Plan Monday – April 26, 2021 | Simply Cornish
Monday 26th of April 2021
[…] Thursday Meal:Yellow Split Pea SoupKeto Swedish […]
Saturday 24th of April 2021
I have a large bag of this kind of peas, but I thought you had to soak them in water for at least a couple of hours before cooking them - but this recipe says you don't have to, then, or am I missing some instruction....? :-)
Wednesday 28th of April 2021
No, split peas and lentils do not require any pre-soaking. Just give them a quick rinse (always a good idea with dried legumes) and cook!
Sunday 11th of April 2021
I've made this a number of times. Sometimes adding doughboys. It is a nice simple, but healthy soup.
Wednesday 28th of April 2021
Thanks so much, David, glad it is a success!
Sunday 7th of February 2021
I made this tonight and it came out great. But I think there's an error in the recipe. It says to use 1 1/3 cups of yellow peas but the package holds 2 1/3 cups. I used the whole package and it came out perfectly (I also calculated the calories based on the 2 1/3 cups and it was the same as listed so I assume it was an error and should be the larger amount.)
I used 1/2 tsp. of dried dill and the flavor was a little weak. So I added 1 1/2 tbsps. of Better than Bouillon roasted vegetable paste. It tasted perfect.
Thanks for the recipe.
Menu Plan Monday – November 16, 2020 | Simply Cornish
Monday 16th of November 2020
[…] Swedish Yellow Pea SoupTuna Melt SandwichesChips/PicklesFRIDAY […]