Vegan Yellow Split Pea Soup {straightforward, frugal}

Vegan yellow split pea soup is a nourishing, protein-packed, and frugal soup that is satisfying and satisfying! It can also be made with green split peas or yellow lentils.

Yellow Split Peas are Creamy & Mild

Yellow split peas. I like them. A lot. Cheap, straightforward to prepare, creamy, versatile, naturally gluten-free and vegan, and loaded with protein to fuel me through long days and long runs alike, my affection runs deep.

The color is key; it’s yellow or bust. Despite green being my go-to color, I am less of a fan of the green split pea. The green variety looks so pretty when dry, but cook them and they take on a gray-brown cast akin to a muddy army jeep. Green split peas have a sharper pea flavor, too, which would be wonderful if I liked sharp pea flavor, but I don’t.

By contrast, their golden cousins are mellow, creamy, and play beautifully with other flavors both mild and strong.

This humble soup is one I have been making since my graduate school days–a reliable post-Thanksgiving repast that is soothing, satisfying and energizing (10K run after work, anyone?) in one fell swoop. It looks like a bowl of sunshine to boot, so go ahead and spoon up some cheer.

Split Peas are Superfood

Dried split peas, like other legumes, are rich in soluble fiber.

They also contain an isoflavone called daidzein, which acts like weak estrogen in the body. The consumption of daidzein has been linked to a reduced risk of certain health conditions, including breast and prostate cancer.

Split peas are particularly rich in potassium, a mineral that can help lower blood pressure and control fluid retention, and may help limit the growth of potentially damaging plaques in the blood vessels.

More Pea Recipes to Try (& Love):

1. Split Pea & Green Pea Soup {4 ingredients, Vegan, High Protein}
2. Baked Split Pea Meatballs {vegan, gluten-free, high protein}
3. Baked Split Pea-Nuts {nut-free, high protein}
4. Skinny Green Pea Hummus {oil-free, tahini-free, 5 ingredients}
5. Straightforward Split Pea Curry {vegan, high protein, oil-free}

Vegan Yellow Split Pea Soup {straightforward, frugal}

• Prep Time: 10 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour

Ingredients

• 1 tablespoon extra virgin olive oil
• 2 cups chopped onions
• 1 and 1/2 cups chopped carrots
• 1/4 tsp freshly cracked black pepper
• 1 and 1/3 cups dried yellow split peas rinsed
• 6 and 3/4 cups water divided
• 1/2 teaspoon fine sea salt plus more to taste
• Optional: 1/4 cup chopped fresh flat-leaf Italian parsley or dill, divided

Method

1. In a large saucepan, heat oil over medium-high heat. Add onions, carrots and pepper; cook, stirring, for 6 to 8 minutes or until vegetables are softened.
2. Stir in peas, 6 cups water and salt. Bring to a boil. Reduce heat to medium-low, cover and simmer, stirring occasionally, for 35 to 40 minutes or until peas are very tender.
3. Transfer 1 cup of the soup solids to food processor . Add remaining 3/4 cup water and process until smooth. Return purée to pan and stir in half the parsley or dill, if using. Simmer, stirring often, for 5 minutes to blend the flavors, thinning soup with water if too thick. Serve sprinkled with the remaining parsley or dill.

Notes

Tip: An equal amount of dried yellow lentils or green split peas may be used in place of the yellow split peas. Storage Tip: Store the cooled soup in an airtight container in the refrigerator for up to 2 days or in the freezer for up to 6 months. Thaw overnight in the refrigerator or in the microwave using the Defrost function. Warm soup in a medium saucepan over medium-low heat.