Split Pea and Vegetable Soup

A classic hearty soup made with split peas and a mix of vegetables, offering plant-based protein, fiber, and warmth. Traditionally enjoyed in many European cuisines, it has long been valued as an economical and nourishing meal.

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Preparation Time

• Prep Time: 15 minutes
• Cooking Time: 50 minutes
• Total Time: 1 hour 5 minutes
• Servings: 6

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Ingredients

• 2 cups dried green split peas, rinsed
• 8 cups low-sodium vegetable broth (or water)
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 medium potato, diced
• 1 zucchini, diced
• 1 bay leaf
• 1 teaspoon dried thyme
• ½ teaspoon ground black pepper
• 1 teaspoon salt (adjust to taste)
• 1 tablespoon olive oil
• Fresh parsley for garnish

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Cooking Instruments

• Large pot or Dutch oven
• Wooden spoon
• Ladle
• Cutting board and knife

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Instructions

1. Sauté the aromatics
   • Heat olive oil in a large pot over medium heat. Add onion, garlic, celery, and carrots. Sauté for 5 minutes until softened.
2. Add peas and liquid
   • Stir in split peas, bay leaf, thyme, salt, and pepper. Add broth and bring to a boil.
3. Simmer
   • Reduce heat, cover, and simmer for 35–40 minutes, stirring occasionally until peas are tender and breaking down.
4. Add final vegetables
   • Stir in potato and zucchini. Cook for another 15 minutes until all vegetables are soft.
5. Adjust consistency
   • For a creamier soup, partially blend with an immersion blender, leaving some chunks for texture.
6. Serve
   • Garnish with fresh parsley and serve warm.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approx. Amount
Calories	280 kcal
Protein	17 g
Carbohydrates	48 g
Fiber	16 g
Fat	5 g
Saturated Fat	0.7 g
Sodium	420 mg
Potassium	950 mg
Vitamin A	70% DV
Vitamin C	35% DV

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Health Benefits

1. Supports heart health – Split peas are rich in soluble fiber, which can lower LDL cholesterol.
   Reference: Anderson JW et al. Health benefits of dietary fiber. Nutr Rev. 2009.
2. Helps with satiety and weight control – High fiber and protein content promote fullness.
3. Blood sugar regulation – Legumes like split peas have a low glycemic index.
   Reference: Jenkins DJA et al. Leguminous foods in the diabetic diet. Am J Clin Nutr, 1983.
4. Rich in micronutrients – Provides potassium for blood pressure control and vitamin A for immune support.

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Healthy Tips

• Add leafy greens like spinach or kale in the last 5 minutes for an extra nutrient boost.
• For a smoky flavor, add a dash of smoked paprika.
• If cooking in an Instant Pot, reduce cooking time to 15 minutes on high pressure.
• Make ahead: this soup thickens as it sits; add a splash of broth or water when reheating.