Updated: Feb 2
Let’s talk green split peas! Plant-based pea protein is all the rage for a reason. One cup of dried green peas (before cooking) provides:
50 grams of fiber
48 grams of protein
8.5 mg iron
140 mg calcium
180 mg magnesium
Peas are also chock-full of B vitamins, vitamin C and potassium. They can help decrease cholesterol, lower blood pressure and control blood sugar. This vegan split pea soup is crazy delicious and super easy to make. It'll take less than ten minutes to prepare and add all of the ingredients to the soup pot. Do some yoga, dance around the house, write a book or catch up with your best friend while you let it simmer for an hour. Then blend until creamy. So easy - let me know what you think!
Recipe adapted from Taste of Home.
Makes 5-7 servings
4 cups vegetable broth
2 cups water
2 cups dried green split peas, rinsed
1 medium yellow onion, chopped
1 cup chopped carrots
2 celery stalks, chopped
2 garlic cloves, minced
1 Tbsp ground cumin
1/4-1/2 tsp cayenne pepper (optional)
1 tsp dried oregano
1 tsp dried basil
1/4 tsp sea salt (more to taste)
1/4 tsp black pepper
shredded carrots and basil to garnish (and eat!)
How to Make
In a large stock pot, combine the first 12 ingredients and bring to a boil.
Reduce heat, cover and simmer for one hour or until peas are tender, stirring occasionally.
Add pepper and more salt to taste.
Simmer ten minutes longer.
Cool slightly then, in small batches, puree soup in a blender. Return to the pot. Heat for five minutes. Garnish with shredded carrots and basil.
Delicious and nutritious additions: Shredded carrots, basil, pumpkin or sunflower seeds
Per serving (6 servings): 272 calories, 69 grams carbohydrates (49 grams net carbohydrates), 20 grams fiber, 16 grams protein, 1.5 grams fat, 562 milligrams sodium
Good source of vitamin K
Excellent source of vitamin A, iron, magnesium, phosphorus, potassium, zinc