Bela As a busy mom, I’m always searching for quick, healthy meals my family loves. That’s why I’m excited to share my favorite vegan split pea soup recipe. It’s ready in just 30 minutes and is both filling and affordable. Plus, it’s full of important vitamins and minerals.
The secret to this soup’s amazing taste and texture is the split peas. These tiny legumes are a great source of plant-based protein and fiber. They’re a key ingredient in our home. With a few simple ingredients and some simmering, you can make a warm, comforting bowl of goodness. It’s sure to become a family favorite.
This vegan split pea soup is special because it’s so versatile. It’s perfect for meal prep or a quick dinner. With only 10 minutes of prep and 1 hour of cooking, you can have a healthy, protein-rich meal ready fast.
Why This Quick Vegan Split Pea Soup Will Become Your Favorite
Looking for a comforting, nutritious vegan soup that’s easy on the wallet? This split pea soup is your answer. It’s full of vitamins, minerals, and protein, making it a great choice for a healthy meal.
Health Benefits and Nutrition Facts
This vegan split pea soup is a nutritional powerhouse. Each serving has 380 calories, 51g of carbs, 27g of protein, and 18g of fiber. It’s also packed with iron, magnesium, and other essential nutrients. It’s a perfect make-ahead meal for a healthy, filling meal.
Budget-Friendly Meal Solution
This soup is also very affordable. It uses simple, cheap ingredients like green split peas, carrots, celery, and onions. It’s a great way to add more plant-based meals to your diet without spending a lot.
Perfect for Meal Prep
This soup is great for meal prep. You can keep it in the fridge for up to 4 days or freeze it for longer. It’s quick to make, with only 15 minutes of prep time. You can make a big batch and enjoy it all week, or freeze some for later.
“This split pea soup is a game-changer! It’s so easy to make, incredibly flavorful, and packed with nutrients. I can’t believe how affordable and filling it is – it’s become a weekly staple in my household.”
Essential Ingredients for Your Plant-Based Soup
Making a tasty vegan split pea soup is easy and doesn’t need fancy ingredients. You only need a few simple, affordable items. These key ingredients come together to make a meal that’s both comforting and fulfilling.
The main ingredient is split peas, which you can pick in green or yellow. For the broth, use top-notch vegetable broth or stock. Add fresh carrots, onions, and potatoes for nutrients and texture.
- Split peas (green or yellow)
- Extra virgin olive oil
- Carrots
- Onions
- Potatoes
- Vegetable broth or stock
- Thyme
- Oregano
- Salt and black pepper
For more flavor, try adding celery, bay leaves, nutritional yeast, smoked paprika, or a bit of liquid smoke. These extras give a smoky taste without using ham or bacon.
| Ingredient | Function | Benefits |
|---|---|---|
| Split Peas | Main protein source | High in fiber, protein, and various vitamins and minerals |
| Olive Oil | Cooking fat | Provides healthy monounsaturated fats |
| Vegetables | Add texture and nutrients | Rich in vitamins, minerals, and antioxidants |
| Vegetable Broth | Liquid base | Enhances flavor and provides hydration |
| Herbs and Spices | Seasoning | Adds depth of flavor without extra calories or sodium |
With these basic vegan soup ingredients, you can make a meal that everyone will love. It’s also budget-friendly, costing less than 3 to 4 cans of beans.
The Magic of Split Peas: Understanding Your Main Ingredient
Exploring easy vegan split pea soup starts with understanding split peas. These legumes are affordable and full of nutrients. They’re key in plant-based diets.
Different Types of Split Peas
There are green and yellow split peas. Both are peeled, dried, and split, with skins removed. Green peas taste earthier, while yellow peas are milder.
Cooking Properties and Benefits
- Quick-cooking: Split peas cook fast, no soaking needed. Perfect for quick meals.
- Nutrient-dense: They’re rich in protein, fiber, iron, and magnesium. Great for health.
- Versatile: Use them in soups, stews, curries, and dips. They add texture and nutrition.
Choosing green or yellow split peas, they’re great for plant-based meals. They make dishes tasty and healthy.
“Split peas are a versatile and nutritious legume that can transform any dish into a satisfying, protein-packed delight.”
| Split Pea Variety | Flavor Profile | Culinary Uses |
|---|---|---|
| Green Split Peas | Earthy, robust | Soups, stews, curries |
| Yellow Split Peas | Mild, delicate | Dips, purees, side dishes |
Whether you pick green or yellow split peas, they’re great for plant-based cooking. They offer amazing nutrition and versatility.
Kitchen Tools and Equipment Needed
Making a tasty vegan split pea soup is easier with the right tools. Let’s look at what you need for a smooth cooking process.
A large soup pot or stockpot is essential. It gives enough room for the soup to simmer and thicken. If you prefer an Instant Pot, an 8-quart size is best for 6 servings.
For chopping veggies like onions, carrots, and celery, a food processor or sharp knife is handy. Measuring cups and spoons are also key for the right ingredient amounts. They help get the flavor just right.
- Large soup pot or stockpot
- Instant Pot (8-quart size)
- Food processor or sharp knife
- Measuring cups and spoons
- Wooden spoon for stirring
A wooden spoon is great for stirring the soup. It helps with even heat and prevents sticking or burning.
With these soup-making tools, vegan cooking equipment, and kitchen essentials, you’re ready to make a delicious vegan split pea soup.
Step-by-Step Cooking Instructions
Making a tasty vegan soup recipe like homemade split pea soup is easy. Just follow a few simple plant-based cooking methods. You’ll have a healthy meal ready in 30 minutes.
Preparing the Vegetables
Begin by cutting one large onion, three carrots, and three baking potatoes into small pieces. Mince three garlic cloves and dice one seeded jalapeño for a hint of heat.
Cooking and Simmering Process
- In a big pot, sauté the onions and carrots in olive oil over medium heat until they’re soft, about 5 minutes.
- Add the minced garlic and sauté for another minute until it smells great.
- Pour in 8 cups of organic vegetable broth and 1 pound of rinsed dried split peas. Stir in the diced potatoes, jalapeño, and various dried seasonings like garlic powder, onion powder, paprika, red pepper flakes, thyme, salt, and pepper.
- Bring the soup to a boil, then lower the heat and simmer for 30 minutes, stirring now and then, until the split peas are soft.
Adjusting Consistency
To get the right thickness, you can simmer the soup longer or add more broth. It should be creamy and cozy, perfect for a cold day.
If you have an Instant Pot, cook the soup for 15 minutes, then let it rest for 20 minutes before serving.
With these easy plant-based cooking methods, you can make a delicious and healthy vegan soup recipe quickly. Enjoy your homemade split pea soup with your favorite toppings and sides for a fulfilling meal.
Vegan Split Pea Soup: Creating Rich, Smoky Flavor Without Ham
Forget the traditional ham-based split pea soup. With a few simple tricks, you can get a rich, smoky flavor in your vegan split pea soup. The secret? Use liquid smoke and smoked paprika.
To start, sauté your aromatic veggies like onions, carrots, and celery in olive oil. Then, add a couple of teaspoons of liquid smoke and smoked paprika. This instantly gives your soup a subtle, yet delicious smoky essence that mimics ham.
Another genius vegan ham alternative is baking cubes of tofu with a marinade of liquid smoke, soy sauce, and garlic powder. These chewy, plant-based smoky flavor bites add extra texture and taste to the soup.
The mix of sautéed vegetables, herbs, and these meatless soup seasoning elements creates a rich, flavorful broth. Trust me, no one will miss the ham in this satisfying vegan split pea soup!
| Ingredient | Quantity |
|---|---|
| Yellow Split Peas | 1 cup |
| Leek, chopped | 1 |
| Carrot, diced | 2 |
| Onion, diced | 1 |
| Garlic, minced | 3 cloves |
| Bay Leaf | 1 |
| Rosemary, chopped | 1 tbsp |
| Thyme, chopped | 1 tbsp |
| Smoked Paprika | 2 tsp |
| Coriander | 1 tsp |
| Cayenne Pepper | 1/4 tsp |
| White Wine | 1/2 cup |
| Olive Oil | 2 tbsp |
| Lemon Juice | 2 tbsp |
| Salt and Pepper | to taste |
“The split peas thicken the soup naturally as they cook in about 30 minutes, creating a satisfyingly creamy texture without any dairy.”
Seasoning Tips for Maximum Flavor
Making a tasty vegan split pea soup is more than just picking ingredients. It’s about the right seasoning. By choosing the right plant-based flavor enhancers, you can make your soup truly special. It will be a dish that makes your taste buds happy.
Begin with fresh herbs like thyme and oregano. They add a rich, earthy flavor to your soup. Garlic is also key, bringing depth and complexity. For a smoky touch, try liquid smoke or smoked paprika.
- Fresh herbs like thyme and oregano
- Garlic for depth of flavor
- Liquid smoke or smoked paprika for a smoky taste
Umami-rich ingredients are also important. A bit of low-sodium tamari or soy sauce adds a savory taste. Nutritional yeast can give a cheesy flavor without the dairy.
If you like a bit of heat, red pepper flakes are great. Adjusting the salt and pepper to your liking will make the seasoning just right.
“The right blend of seasonings can elevate a simple soup into a culinary masterpiece.”
With these seasoning tips, your vegan split pea soup will be a hit. It will be not only healthy but also delicious. Try different vegan soup seasoning, plant-based flavor enhancers, and vegetarian soup spices to find your favorite flavor.
Creative Topping Ideas and Serving Suggestions
After you’ve made a delicious batch of vegan split pea soup, it’s time to add some flair. A few vegan soup toppings and plant-based garnishes can make a big difference. They can change the taste and feel of your dish.
Garnish Options
- Fresh parsley, minced
- Additional thyme or oregano sprigs
- A squeeze of fresh lemon juice
- A sprinkle of vegan cheese or nutritional yeast
- Crispy roasted shiitake mushrooms or potatoes
Complementary Side Dishes
For a full vegetarian meal, try these sides with your split pea soup:
- Toasted bread or garlic bread for dipping
- A fresh, vibrant side salad
- Roasted vegetables like Brussels sprouts or carrots
- Crusty bread or crackers
This soup is great as a starter or a main dish, depending on how much you serve. Try different plant-based garnishes and vegetarian meal pairings to find your favorite.
“The key to an exceptional split pea soup is all in the toppings and sides. Get creative with fresh herbs, citrus, and crispy textures to elevate this humble dish.”
Storage and Reheating Guidelines
Keeping your vegan split pea soup fresh is important. Here are some tips to help you enjoy it even more:
Storing Your Vegan Split Pea Soup
Let the soup cool down first. Then, put it in an airtight container and refrigerate for 4-5 days. You can freeze it for up to 3 months. Make sure to leave some space in the container for it to expand.
Reheating the Soup
To reheat your soup, thaw it in the fridge or use the microwave’s defrost setting. Then, heat it on the stovetop over low to medium heat. Stir it occasionally until it’s warm. You might need to add some broth or water to get the right consistency.
For the best taste, store the soup and toppings like tofu separately. Then, mix them when you reheat. This keeps the toppings fresh and crunchy.
Follow these easy steps to enjoy your vegan split pea soup for days. It’s a great plant-based meal prep choice. Make sure to enjoy every last leftover soup tip!
Nutritional Benefits and Dietary Information
Try our easy vegan split pea soup for a nutritional boost. It’s full of protein, fiber, and vitamins. With about 300 calories per serving, it’s a meal that won’t make you feel guilty.
This soup has 16 grams of protein and only 4 grams of fat. It’s a great plant-based protein source. Split peas are rich in complex carbs, fiber, and nutrients like potassium and iron.
Split peas are also very low in fat but high in high-fiber carbs. They’re a great choice for a vegan soup nutrition plan. Plus, the soup is gluten-free, fitting many dietary needs.
- One cup of this vegan split pea soup has 30 grams of carbs and 11 grams of fiber. It’s a filling and high-fiber meal.
- The soup is low in sodium and sugar, making it good for your heart.
- Choose the yellow split peas for a rich flavor or the green for a sweeter taste.
This vegan split pea soup is perfect for meal prep or a cozy meal. It’s packed with plant-based protein and fiber. It keeps you full and energized all day.
Recipe Variations and Customization Options
This easy vegan split pea soup is super versatile. The original recipe is tasty, but I love trying new twists. Swapping diced sweet potatoes or butternut squash for potatoes adds color and sweetness. Yellow split peas can also be used, giving a sweeter taste than green ones.
To make it even healthier, I add fresh spinach or kale towards the end. These greens melt into the soup, adding vitamins, minerals, and fiber. Sometimes, I blend part of the soup for a creamy texture.
Seasoning is where you can really get creative. I might add cumin or curry powder for a global taste. For a spicy kick, red pepper flakes or hot sauce work great. The goal is to make it your own, so adjust the flavors to your liking. This vegan soup variation will quickly become a favorite in your kitchen.
