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Creamy Vegan Split Pea Soup



Creamy Vegan Split Pea Soup

Photo: Karla Moreno-Bryce, MDA, RD


Looking for a nutritious split pea soup that is packed with flavor? This creamy, hearty soup is so full of flavor you won’t even realize it’s vegan-friendly. 

Green split peas are probably the least of all legumes to get attention in the cooking world. In fact, they are packed with a variety of nutrients and best of all, they are very inexpensive! Green split peas are an excellent source of fiber, providing almost half of your daily value in just ¼ cup of uncooked split peas. They are also a good source of iron and a great plant-protein source. Traditional split pea soups are usually made with ham for additional flavor but in this recipe that flavor comes from leeks and other aromatic herbs, adding a heartier and sweeter taste to this nutritious soup.

So, whatever the weather may be — snowy, chilly or sunny — enjoy this delicious soup knowing you are getting some health benefits, too.


Creamy Vegan Split Pea Soup

Serves 4 to 5

Ingredients

  • 1 tablespoon canola oil
  • 1 cup washed and chopped leek
  • 2 cloves garlic, minced
  • 1 cup peeled and chopped carrots
  • 1 cup chopped celery stalks
  • 2 bay leaves
  • ¼ teaspoon ground turmeric
  • 1½ teaspoons dried basil
  • 1 cup dried, rinsed green split peas
  • 5 cups water or low-sodium vegetable broth
  • Salt and pepper to taste

Directions

  1. In a large pot, heat canola oil over medium heat. Add leek and garlic and sauté until leek has softened.
  2. Add carrots, celery and spices to the pot and cook for 5 to 10 minutes.
  3. Add split peas and water or broth to the pot, bring to a simmer and cook for 30 to 40 minutes or until peas are well cooked, stirring occasionally. Adjust taste with salt and pepper.
  4. Remove bay leaves and pour mixture into a food processor or use an immersion blender to blend all ingredients.
  5. Gradually add more hot water or vegetable broth to mixture to reach desired consistency.

Karla Moreno-Bryce, MDA, RDKarla Moreno-Bryce, MDA, RD, is a registered dietitian based in California’s Central Coast. She has a passion for veganism, cooking and nutritious plant-based meals that she enthusiastically shares on her blog, Nutritious Vida. Karla also serves as the National Nutrition Month Chair for the CAND-Coastal Tri-Counties. Connect with her on Instagram and Twitter.

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