FREE SHIPPING ON ALL ORDERS OVER $49
DISCOVER ULTIMATE IMMUNE SUPPORT. YOUR #1 CHOICE THIS COLD SEASON

Split Pea Soup (Vegan)

Print

By

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)

  • 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.

Print
further food collagen
  • Author Details
  • Recents Posts
Maria Koutsogiannis Health Expert
FoodByMaria

Leave a comment

Your email address will not be published.

You Might Also Like

Salmon Frittata (Dairy-Free, Gluten-Free, Whole30)

One dish / one pan meals are what I like - easy clean up and easy to make, especially when I am short on time or need quick ideas for meal prep for the week. I made a salmon egg frittata type of dish, packed with protein and veggies that made for ...

Keto Avocado Protein Smoothie

By Maria Mind Body Health

One fun family project to do is to grow a small herb garden in the house. Most people think you must eat fruits and veggies to get all your nutrients in for the day, but a hidden food that has A TON of nutrients are herbs! Spices are also a product t...

Nourishing Beef Bone Broth

By Julie Fischer

I drink a cup of bone broth pretty much every morning in a travel cup in place of coffee! I find that it keeps my digestion in check and helps with any inflammation I may have. What I love most about my bone broth is the quality of the bones. I am s...

Cashew Butter and Raspberry Jam Cups (Vegan)

These adorable little cups are like a pop-able PB&J and what’s better than that?! This grain-free and vegan Cashew Butter and Raspberry Jam Cups are the perfect snack for the whole family and packs in lots of healthy plant-based protein in each...

Chocolate Raspberry Ripple

Home made chocolate with berries and coconut that will impress your guests! This Raspberry Ripple is Sarah Wilson’s Recipe form the I Quit Sugar Cook book. If you have read my posts you will know that I am a big fan of Sarah Wilson because of he...

Ultimate Immune Support

100% SATISFACTION GUARANTEE

30-day money back guarantee. No questions asked.

Send this to friend