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Split Pea Soup (Vegan)

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split pea soup

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I just find soup one of the most comforting meals. However, not all soup is equal. For me, in order for a soup to really fill me up and serve as a full meal that keeps me full for longer than an hour or two, I need to make sure it’s loaded with plant-based proteins to keep me going. That’s why I love this Vegan Split Pea Soup because it’s just that. Super filling, healthy, easy, and delicious!

You’ll love this Split Pea Soup because:

  • It’s easy to make and only takes 45 minutes to pull together
  • It’s hearty and filling
  • It can be made with ingredients you likely already have in your pantry
  • It’s budget-friendly
  • Did I mention it’s damn delicious?

Traditionally Split Pea Soup is not vegan as it has ham in it. For this recipe, I used a vegan ham substitute instead. There are several brands that make plant-based hams, ranging from deli slices to full-on roasts. For this recipe, I used Yves who make their ham products from tofu, but any brand will work. Usually, vegan ham is made with spices like liquid smoke to help give you that flavor you would normally get in a soup like this from meat products. Adding the smoked tofu in this recipe also really allows you to get that authentic flavor in this soup.

This soup recipe is perfect if you’re on a budget, if you want to meal prep for the week, want to put together a healthy meal but have limited ingredients on hand, the list goes on. I think it’s so dang delicious and can’t wait for you to try it!

Further Food Commentary:

Peas are a good source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis.

By Anna Lee

Split Pea Soup (Vegan)

Stars ( Reviews)

  • Prep Time:10 Minutes
  • Cook Time:35 Minutes
  • Servings: 5

Ingredients

2 tablespoons olive oil

1 medium-sized white onion, finely chopped

2 large garlic cloves, pressed

3 medium-sized celery stocked, chopped

2 medium-sized carrots, sliced

1 teaspoon sea salt

1/2 teaspoon black pepper

1 teaspoon dried thyme or 1 tbsp fresh thyme

1–2 tablespoon vegetable stock paste

2 cups par-cooked split peas

1/4 cup vegan ham, chopped

1/4 cup smoked tofu, cubed

2 bay leafs

8 cups boiling water or add as desired

Garnish with fresh thyme, red chili flakes and lemon

Instructions

  1. To a large pot, heat the olive oil for 30 seconds before adding the onion.  Cook down for 5 minutes on low heat.  You do not want your onions to brown too much, so keep a close eye on them and stir often.
  2. To the pot, add the minced garlic, celery, and carrots. Cook them for 5 minutes with the lid on stirring often to avoid burning.
  3. Increase heat to medium-high and add the sea salt, pepper, thyme, stock paste, splits peas, “ham”, tofu and bay leaves to the pot. Stir till every ingredient is well coated with vegetable stock paste and seasonings.
  4. Cook down for 3-4 minutes before checking carrots for tenderness.  If fork-tender, increase heat to high and add water. If not, cook for another 3-4 minutes or until soft! Then, bring the soup to a boil then simmer for 20 minutes or until split peas are perfectly tender.
  5. Serve with fresh lemon, thyme and red chili flakes.
  6. NOTES: I would recommend soaking the split peas in water for 4 hours before cooking. Strain and drain from soaking water then cook for 20 minutes before adding to the soup. If you do not have a vegetable stock paste, simply use vegetable stock and substitute it for the boiling water.  Add as much as you desire.  More for a more brothy soup, less for a thicker, heartier, stew-like soup!
To a large pot, heat the olive oil for 30 seconds before adding the onion.  Cook down for 5 minutes on low heat.  You do not want your onions to brown too much, so keep a close eye on them and stir often. To the pot, add the minced garlic, celery, and carrots. Cook them for 5 minutes with the lid on stirring often to avoid burning. Increase heat to medium-high and add the sea salt, pepper, thyme, stock paste, splits peas, “ham”, tofu and bay leaves to the pot. Stir till every ingredient is well coated with vegetable stock paste and seasonings. Cook down for 3-4 minutes before checking carrots for tenderness.  If fork-tender, increase heat to high and add water. If not, cook for another 3-4 minutes or until soft! Then, bring the soup to a boil then simmer for 20 minutes or until split peas are perfectly tender. Serve with fresh lemon, thyme and red chili flakes. NOTES: I would recommend soaking the split peas in water for 4 hours before cooking. Strain and drain from soaking water then cook for 20 minutes before adding to the soup. If you do not have a vegetable stock paste, simply use vegetable stock and substitute it for the boiling water.  Add as much as you desire.  More for a more brothy soup, less for a thicker, heartier, stew-like soup!

Nutrition Information

Per Serving: Calories: 272; Total Fat: 11 g; Saturated Fat: 2 g; Monounsaturated Fat: 4 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 881 mg; Potassium: 385 mg; Carbohydrate: 29 g; Fiber: 9 g; Sugar: 6 g; Protein: 17 g

Nutrition Bonus:

Vitamin C: 10%; Vitamin A: 210%; Iron: 13; Calcium: 37%;

Add a zest of flavor and health benefits to any dish with Superfood Turmeric! Learn more here.

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Maria Koutsogiannis Health Expert
FoodByMaria
email
maria.koutsogiannis@gmail.com

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