Vegan Yellow Split Pea Soup {easy, frugal}

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

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.

More Pea Recipes to Try (& Love):

1. Split Pea & Green Pea Soup {4 ingredients, Vegan, High Protein}
2. Baked Split Pea Meatballs {vegan, gluten-free, high protein}
3. Baked Split Pea-Nuts {nut-free, high protein}
4. Skinny Green Pea Hummus {oil-free, tahini-free, 5 ingredients}
5. Easy Split Pea Curry {vegan, high protein, oil-free}

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Yield: 6

Vegan Yellow Split Pea Soup {easy, frugal}

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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.

Prep Time 10 minutes

Cook Time 50 minutes

Total Time 1 hour

Ingredients

• 1 tablespoon extra virgin olive oil
• 2 cups chopped onions
• 1 and 1/2 cups chopped carrots
• 1/4 tsp freshly cracked black pepper
• 1 and 1/3 cups dried yellow split peas, rinsed
• 6 and 3/4 cups water, divided
• 1/2 teaspoon fine sea salt (plus more to taste)
• Optional: 1/4 cup chopped fresh flat-leaf (Italian) parsley or dill, divided

Instructions

1. 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.
2. 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.
3. 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.

Notes

• 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.

Nutrition Information

Serving Size

1/6 of recipe
Amount Per Serving Calories 236Total Fat 4.3gSaturated Fat 0.8gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 417mgCarbohydrates 36.8gFiber 12.8gSugar 7.5gProtein 11.3g

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