Hello 2017! I may be a little late, but no doubt I have finally arrived…
Let’s get this year started on TSV with a big bowl of warm and comforting split pea soup. This soup is inspired by a recipe my mom has made for many years. We just had it over the holidays and it was as good as ever.
I do have to admit after making it myself, it never seems to taste as good as hers. It must be that special touch she has. Even so, if she can’t come and cook it for us, it’s still wonderful and I know you’re going to love it!
Thick and hearty, this split pea soup is filled with the usual mirepoix and medley of spices, plus added cabbage for extra heftiness and flavor. Whether you choose to cook it in your slow cooker or on the stove top, it’s extremely healthy and so easy to make. It’s perfect soup for the chilly winter season!
Virtually fat-free, split peas are an excellent way to add protein and fiber to your diet. For each 1 cup of dried split peas, you will find roughly 48 grams of protein and 50 grams of fiber! Notably, you’ll also find a healthy abundance of Vitamin B-1, and essential minerals such as folate, manganese and copper. They are small, but mighty little pea!
Gather your peas and let’s cook up a pot of healthy, protein rich soup…
Prepare your mirepoix of onions, celery and carrots. Slice the cabbage. Gather the remaining ingredients, and cook in your crock-pot or on the stovetop.
Place the ingredients into your slow cooker, finishing with the liquids to prevent splashing. Cook on low for 7 – 8 hours or high for 4 – 5 hours. Above picture on the right shows soup once done and stirred well. Peas have broken down nicely creating a nicely textured soup. Let it cool a bit, then remove the bay leaves. Using an immersion blender, puree until desired consistency. You may like to puree the soup until it is silky smooth, or blend it for just a second at a time until your desired chunkiness is achieved. You could also eat it as is if you prefer.
Pair your soup with your favorite artisan bread and enjoy this nourishing soup!
A VERY GOOD SPLIT PEA SOUP
Full of protein and virtually fat free, this soup can be made right in your crock-pot! It’s nourishing, flavorful and so easy to make.
Ingredients
- 2 tablespoons olive oil or 1/4 cup water for water saute
- 1 lb. green split peas (about 2 1/4 cups), rinsed and odd peas removed
- 3 large carrots, chopped
- 2 celery stalks (some leaves ok), chopped
- 1 onion, chopped
- 2 cloves garlic, minced or 1/2 teaspoon garlic powder
- 1/4 head of cabbage (about 2 cups), finely shredded
- 2 heaping teaspoons herbes de Provence (or 1 teaspoon thyme and oregano)
- 2 bay leaves
- 1 teaspoon vegan worcestershire sauce, optional
- 4 – 6 cups vegetable broth or water* (see notes)
- mineral salt & fresh cracked pepper, to taste
- 4 tablespoons fresh parsley, roughly chopped (or 2 – 3 teaspoons dried)
Instructions
Slow Cooker: Place ingredients into the bottom of your crock pot, starting with the split peas and finishing with the broth. Heat on low for 7 – 8 hours or high for 4 – 5 hours. Add parsley 30 minutes before done. Let soup cool slightly and remove bay leaves. Using an immersion blender, carefully, as to not burn yourself, puree soup until desired consistency. You can also puree using a food/processor or blender, may take two batches. Taste for seasoning adding salt and pepper as needed. Soup will thicken upon standing.
Stovetop: Heat oil/water in a dutch-oven or large pot over medium-high heat, add the onion and saute for 5 minutes. Add carrots, celery, garlic, cabbage and herbs, and saute, stirring frequently, for 3 -4 minutes. Add the split peas, bay leaves, worcestershire sauce and vegetable broth. Bring to a boil, cover, reduce heat to medium-low and simmer for 2 hours, stirring occasionally. Stir in parsley 30 minutes before removing from heat. Let soup cool slightly and remove bay leaves. Using an immersion blender, carefully, as to not burn yourself, puree soup until desired consistency. You can also puree using a food/processor or blender, may take two batches. Taste for seasoning adding salt and pepper as needed. Soup will thicken upon standing.
Serve with your favorite artisan bread.
Store leftovers in the refrigerator for up to a week. Store in mason jars or to-go containers for easy grab-n-go lunches. Freezes well for up to 2 months, just let thaw before reheating.
Serves 4 – 6
NOTES:
Make this oil free by using 1/4 cup water in place of oil when sauteing on the stovetop.
*For a very thick split pea soup, thick enough for a spoon to stand alone in the center, use 4 cups of water. Use 5 for a soup that will be a little thinner, and six for a somewhat thick soup. When in doubt, I would rather you use a little less water and add more as needed. Reason being, you can’t thicken a soup, as easily as you can thin it. Use your best judgement.
dan says
Just wanted to mention that I think you may have gotten the slow cooker directions backwards:
“Heat on low for 4 – 5 hours or high for 7 – 8 hours.”
That would typically be more time on low than high right? Figured I’d mention it, no need to post the comment on the page or anything :)
-dan
Julie | The Simple Veganista says
Hi Dan,
Oops, you are correct. Thank you so much for pointing that out! Cheers :)
Asia says
Helpful edit:
You wrote: “Make this oil free by using water in place of water when sauteing on the stove top.” It should read “water in place of oil”.
Keep up the wonderful work! I love reading and following your site! :D
Julie | The Simple Veganista says
Haha, hopefully that’s the last of my mis-types. Thank you and cheers to team-work! :)
misguidedmommy says
Do you have any background with pressure cookers? I’m wondering if I can put this in my Instapot, but I’m unsure of the time to cook. Do split peas cook similar to lentils time wise?
Julie | The Simple Veganista says
I haven’t worked with a pressure cooker yet, but split peas do cook similar to lentils time wise. Would love to know how it goes if you give a try.
misguidedmommy says
Hi. I made it tonight in the pressure cooker. Followed your recipe (I didn’t have the fancy herbs), and put it in the pressure cooker for ten minutes. Let it manually release, and then blended half and mixed it back in with a 1/4 cup unsweetened coconut milk. It was delicious. Thank you for the awesome recipe!
Anna says
Hi could you use yellow split peas instead of green?
Michael Follen says
When you say celery stalks to you mean 2 sticks from the head or 2 whole heads?
Julie | The Simple Veganista says
Just 2 sticks of celery, about 3/4 to 1 cup. Enjoy!
Judy says
This looks great, and I look forward to making it. Just one point about the nutrition facts: Folic acid is listed at 0%, but that must not be right because split peas are an excellent source of folate.
Julie | The Simple Veganista says
I notice sometimes it doesn’t generate the vitamins & minerals correctly. On another recipe, it shows the folic acid/folate just fine. Not sure why it’s not showing properly on this one since I have the ingredients listed correctly in the nutritional generator. As you mention, split peas are excellent for folate.
Mandy says
Finally made this after bookmarking forever ago
Thank you! Love the addition of cabbage.
Delicious
Sam says
Delicious soup but too watery. I used 6 cups veg broth; next time I will use only 4.
Julie | The Simple Veganista says
Glad the flavor was good. Sorry that it was too watery. I’m going to add a note about that. Thanks for the feedback!
Amy Ford says
14.6g of sugar per serving? I think your nutrion facts gen is messing with you.
Mary June Pittman says
I used this recipe minus the oil and I added nutritional yeast on individual portions , it was delicious , ty…
Mairéad says
What would you suggest as a substitute for celery for those with an intolerance? This recipe looks lovely but I’d hate to have to leave out an ingredient :/
Julie | The Simple Veganista says
Great question! You can omit the celery, add an extra carrot if you like, but you won’t miss anything and your soup will still be delicious! Enjoy :)