Vegetable Split Pea Soup (vegan)

Split Pea Soup 2

Thanksgiving is over.  Time to reset before the holidays!  If you overdid it on the pies and dinner rolls, this “meal-in-a-bowl” vegetable soup will get you back on track.  Split pea soup is a fantastic (and inexpensive) option for vegans or anyone trying to live a little healthier as it contains plant-based protein, iron, antioxidants and fiber.

Traditional split pea soup contains fatty ham.  In this “healified” version I skipped the ham and loaded it up with veggies: cauliflower, celery and spinach.  I used low sodium broth and boosted the flavor with two white onions and four cloves of garlic.  It is silky smooth and extremely satisfying for the winter months ahead.  Best of all, my toddler agrees.  Who knew split pea soup could be a hit with a two year old?

 

Split Peas 2

The mighty split pea

  • Split peas are extremely affordable.  I bought mine at Whole Foods for less than $1.
  • Split peas are a low-calorie food that is a good source of protein. They also provide Vitamins A (for healthy eyes and skin), Vitamin C and iron.
  • Split peas are an excellent source of dietary fiber, which has been shown to have a number of beneficial effects including decreased risk of coronary artery disease.
Did you know? Legumes, such as the split pea, can be considered part of the protein or vegetable group, but not both at the same time.

 

Now let’s get cooking!

 

Split Pea Soup Ingredients

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Vegetable Split Pea Soup (vegan)


  • Author: EatingbyElaine.com
  • Prep Time: 5 mins
  • Cook Time: 25 mins
  • Total Time: 30 mins
  • Yield: 8 1x

Description

This vegan soup is filling, flavorful and full of fiber and antioxidants. Split peas are a legume and high in protein, iron, fiber as well as other vitamins, minerals and phytonutrients.


Scale

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 2 white onions, diced
  • 1/2 head cauliflower, chopped
  • 4 celery stalks, diced
  • 1 cup split peas
  • 8 cups low-sodium vegetable broth
  • 4 cloves garlic, minced
  • 1/2 teaspoon fine grain sea salt
  • 1/2 teaspoon ground black pepper
  • 2 heaping cups fresh spinach
  • Garnish: Drizzle each bowl with olive oil, freshly ground black pepper, smoked paprika and/or lemon zest

Instructions

  1. In a large pot, saute the diced onion in olive oil and a pinch of salt until translucent. Add the cauliflower, celery and split peas, broth, garlic, salt and pepper and bring to a boil on high heat.
  2. Once boiling, reduce heat to medium-low and simmer for 20 minutes or until cauliflower and split peas are softened completely. In the last 5 minutes of cooking add the spinach.
  3. Puree the soup in three batches in a Vitamix or high powdered blender on highest speed for smooth, creamy soup.
  4. Garnish with a drizzle of olive oil, freshly ground black pepper, smoked paprika and/or lemon zest.

  • Category: Soup

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