Comforting, hearty and deeply satisfying, this split pea soup proves that simple ingredients can go a long way. Naturally rich in plant-based protein and fibre, split peas make this meatless soup both nourishing and filling, with a creamy, velvety texture that develops as they slowly break down. A favourite among our dietitians, it’s also ideal for meal prep — the flavours only get better the next day.
Preparation
10
min
Cooking
65
min
Servings
8
Nutrition Facts (per serving)
Calories
320
Fat
7
Carbohydrates
48
Fibre
19
Protein
16
Sodium
340
Ingredients
- 60 ml (¼ cup) olive oil
- 2 white onions, diced
- 4 carrots, chopped
- 4 celery stalks, chopped
- 6 garlic cloves, minced
- 5 ml (1 tsp) salt
- Chili flakes, to taste
- 1.5-2 L water or vegetable broth
- 3 cups (750 ml) split peas, rinsed and drained
- The juice of 1 lemon (60 ml / ¼ cup)
- Parsley, to taste
Preparation
- Heat the olive oil in a large pot over medium heat. Add the onions, carrots, celery and salt. Cook for 7–8 minutes, stirring occasionally, until the vegetables have softened and the onions are translucent.
- Add the garlic and chili flakes. Cook for 1–2 minutes, until fragrant.
- Add the split peas and stir to combine. Pour in enough water or vegetable broth to cover by about 5 cm (2 inches) — roughly 1.5–2 litres. Bring to a boil.
- Reduce the heat to low, partially cover the pot and simmer for 45–55 minutes, stirring occasionally, until the split peas have broken down and the soup is thick and creamy.
- For a smoother texture, partially or fully blend the soup using an immersion blender.
- Add the lemon juice and adjust the seasoning to taste. Serve topped with fresh parsley.
Notes
Store in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
