Vegetarian Split Pea Soup
Servings: 4
This vegetarian split pea soup simmers green split peas with leek, carrots, celery and fresh thyme until thick and creamy, then a squeeze of lemon and whole grain mustard brighten the pot. No ham bone needed, and each bowl has 14 grams of protein.
Equipment
Ingredients
- 1 tbsp avocado oil
- 1 leek white and light green parts only, halved, washed well, and thinly sliced
- 1 yellow onion finely chopped
- 2 carrots peeled and cut into thin rounds
- 2 celery stalks thinly sliced
- 2 cloves garlic clove minced
- ½ tsp sea salt, unrefined
- ½ tsp black pepper, ground ground
- 1 cup dried green split peas about 12 oz.
- 1 tbsp fresh thyme plus more for serving
- 2 bay leaves
- 4 cup vegetable stock
- 1 tbsp fresh lemon juice
- 1 tbsp whole grain mustard
For Topping:
- smoked paprika
- 2 green onions
- fresh thyme
Instructions
- Heat the avocado oil in a large pot over medium heat. Add the leek, onion, carrots and celery and season with the salt and pepper. Cook, stirring occasionally, until softened, about 8 minutes. Add the garlic and cook for 45 seconds more.
- Add the thyme, bay leaves, stock and split peas. Cover, reduce the heat to low and simmer until the split peas are soft and partially broken down, about 1 hour. Remove the bay leaves.
- Stir in the mustard and lemon juice. Serve topped with smoked paprika, green onions and thyme, and season with salt and pepper to taste.
Notes
- Prep Tip: Rinse the split peas and pick out any small stones; no soaking needed. Leeks trap grit, so see how to cut leeks before slicing.
- Slow Cooker Method: Combine everything except the lemon juice and mustard in a 6-quart slow cooker. Cook on high for 4 hours or low for 8 hours, then stir them in.
- Herb Swap: Use 1 teaspoon dried thyme in place of the fresh.
- Storing: The soup thickens as it cools, so thin leftovers with a splash of stock or water when reheating. It keeps in the fridge for 3 to 4 days.
Nutrition
Serving: 2cups, Calories: 259kcal, Carbohydrates: 41g, Protein: 14g, Fat: 6g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Sodium: 49mg, Potassium: 722mg, Fiber: 16g, Sugar: 8g, Vitamin A: 5742IU, Vitamin C: 15mg, Calcium: 81mg, Iron: 4mg
