Healthy Split Pea Soup Recipe

Split pea soup is one of those comforting, hearty meals that warms you from the inside out. It’s the kind of dish that’s not only delicious but also packed with nutrition, making it a perfect choice for a healthy, filling lunch or dinner. Whether you’re looking to try something new or revisit a classic favorite, this healthy split pea soup recipe is a game-changer.

Split peas are loaded with protein, fiber, and essential vitamins, making them an excellent choice for anyone looking to boost their overall health without compromising on flavor. And the best part? This recipe is as easy as it is nutritious! You can prepare it in a simple pot or use a slow cooker for ultimate convenience, allowing you to spend less time in the kitchen and more time enjoying the results.

Let’s dive into this delicious, healthy, and budget-friendly split pea soup recipe that’s sure to become a staple in your kitchen!

This healthy split pea soup recipe is packed with protein, fiber, and a rich, savory flavor. It’s a great choice for a comforting meal without feeling weighed down. Here’s a detailed, step-by-step guide to making your own batch at home.

Ingredients Needed

The beauty of this recipe lies in its simplicity, and most of the ingredients are ones you might already have in your pantry. Here’s what you’ll need to make this nutritious soup:

1 cup dried green split peas: These peas are the star of the show. They’re high in fiber, protein, and essential nutrients like iron and folate.
1 medium onion, diced: Adds depth and a subtle sweetness to the base of the soup.
2 medium carrots, peeled and diced: A great source of vitamins A and C, carrots bring both color and a mild sweetness to the dish.
2 celery stalks, diced: Celery provides a slight crunch and a touch of earthiness that balances the soup’s flavors.
3 garlic cloves, minced: Fresh garlic offers a robust flavor and health benefits like boosting the immune system.
1 bay leaf: This herb adds a slightly floral, aromatic undertone.
6 cups low-sodium vegetable broth: For a rich, savory base that enhances the peas and vegetables without being too salty.
1 teaspoon dried thyme: Thyme gives the soup a subtle earthy taste that pairs perfectly with split peas.
1/2 teaspoon ground turmeric: Adds a warm, golden color and a bit of extra depth.
Salt and pepper to taste: To season the soup and enhance the natural flavors of the ingredients.
1 tablespoon olive oil: Used for sautéing the vegetables, adding healthy fats to the soup.

Optional:

Fresh parsley for garnish: A pop of fresh color and flavor to finish off the dish.
Lemon juice or vinegar: A splash of acidity to brighten the soup and balance the flavors.

Cooking Instructions

Now that we have all the ingredients ready, let’s get cooking! This soup doesn’t take much time to prepare, but it does require some patience for those flavors to fully develop.

Prep the vegetables: Start by washing and chopping all your vegetables. Dice the onion, carrots, and celery, and mince the garlic. Set everything aside and have it ready for when you begin cooking.
Sauté the base: Heat the olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften and the onions turn translucent. This step helps release their natural flavors.
Add garlic and spices: Add the minced garlic, bay leaf, dried thyme, and turmeric to the pot. Sauté for another 1-2 minutes until the garlic becomes fragrant, but be careful not to burn it.
Combine the split peas and broth: Stir in the dried split peas, making sure they’re well coated with the vegetable mixture. Then, pour in the vegetable broth, and give everything a good stir to combine.
Simmer and cook: Bring the soup to a boil, then reduce the heat to low and cover the pot. Let it simmer for about 45-60 minutes, or until the split peas are tender and the soup has thickened to your liking. You can stir occasionally, making sure nothing sticks to the bottom.
Season to taste: Once the peas are tender, taste the soup and adjust the seasoning as needed with salt and pepper. You may also want to add a splash of lemon juice or vinegar to balance the flavors and give it a little extra brightness.
Blend (Optional): If you prefer a creamier texture, you can use an immersion blender directly in the pot to purée the soup slightly. Alternatively, you can blend a portion of the soup in a regular blender and return it to the pot. This step is optional but gives the soup a smoother texture.
Serve: Ladle the soup into bowls and garnish with fresh parsley if desired. Serve hot, and enjoy!

Ingredient Insights

To understand why this split pea soup recipe is such a nutritional powerhouse, let’s dive deeper into the benefits of some key ingredients:

Split Peas: These little legumes are a nutritional goldmine. They’re an excellent source of plant-based protein, with one cup providing about 16 grams of protein. They’re also rich in fiber, which aids digestion and helps maintain steady blood sugar levels. Split peas are packed with iron, folate, and magnesium-essential nutrients for maintaining healthy muscles, bones, and immune function.
Carrots: Known for their bright orange color, carrots are high in beta-carotene, which the body converts into vitamin A. Vitamin A is essential for good vision, healthy skin, and a strong immune system. Carrots are also high in antioxidants, helping to protect the body from harmful free radicals.
Celery: This crunchy veggie is not only hydrating due to its high water content, but it also provides vitamin K, which plays a crucial role in blood clotting and bone health. Celery is rich in fiber, making it great for digestive health.
Garlic: Garlic is packed with compounds like allicin, which have anti-inflammatory and antioxidant properties. It’s also believed to have immune-boosting and heart-health benefits.
Vegetable Broth: A low-sodium vegetable broth keeps the soup flavorful without adding unnecessary salt. It’s an excellent source of vitamins and minerals that contribute to the soup’s overall nutritional value.

Expert Tips

To make this recipe even better, here are some expert tips that will help you elevate your split pea soup:

Soaking the peas: Although not strictly necessary, soaking the split peas overnight can reduce cooking time and make them easier to digest. If you’re in a rush, you can skip this step and proceed with the dried peas.
Make it spicy: If you enjoy a little heat, try adding a pinch of cayenne pepper or red pepper flakes when sautéing the vegetables. This adds a nice kick without overpowering the other flavors.
Texture preference: For a thicker, creamier soup, blend a portion of it as mentioned earlier. Alternatively, for a chunkier version, leave the soup as-is, and it will still be satisfying and hearty.
Use a slow cooker: If you prefer a more hands-off approach, this recipe works beautifully in a slow cooker. Simply sauté the vegetables on the stovetop, add everything to the slow cooker, and let it cook on low for 6-8 hours. The result will be just as delicious with minimal effort.

Recipe Variations

Want to change things up a bit? Here are a few variations you can try:

Add greens: Stir in a handful of spinach or kale in the last few minutes of cooking for added nutrition and a pop of color.
Meat lover’s version: If you want to add some meat, try adding diced ham or bacon. The smoky flavor from the meat complements the soup wonderfully.
Lentil version: If you’re not a fan of split peas, substitute them with dried green or brown lentils for a similar texture and flavor.
Coconut curry: For a more exotic twist, add coconut milk and curry powder instead of the thyme and turmeric. This variation will give the soup a rich, creamy, and slightly spicy flavor.

Final Words

Split pea soup is more than just a meal-it’s a cozy, nourishing bowl of comfort. With its mix of vegetables, legumes, and aromatic spices, it’s the perfect dish to enjoy any time of year. Plus, it’s one of those recipes that only gets better with time, making it a fantastic option for meal prepping.

Healthy Split Pea Soup Recipe