This Hearty Vegan Split Pea Soup is a comforting and nutritious dish that’s perfect for chilly days. Made with simple, wholesome ingredients like split peas, carrots, and potatoes, this soup is both filling and flavorful. The addition of garlic and marjoram gives it a delightful aromatic touch, while a hint of soy sauce adds a savory depth. Whether you’re looking for a warming lunch or a satisfying dinner, this vegan split pea soup is sure to hit the spot. It’s easy to make in large batches, making it perfect for meal prep or feeding a crowd. Plus, it’s naturally gluten-free and low in fat, making it a healthy choice for anyone following a plant-based diet. Enjoy this hearty soup with a slice of crusty bread for a complete meal that will keep you warm and satisfied.
Full recipe:
Ingredients:
- 2 1/4 cups dried split peas
- 2 quarts water
- 1 1/2 teaspoons salt
- 1/2 teaspoon dried marjoram
- 1/4 teaspoon ground black pepper
- 1 pinch dried rosemary, crushed
- 1 pinch garlic powder
- 1 bay leaf
- 2 cups chopped carrots
- 1 cup chopped onion
- 1 cup chopped celery
- 1 cup diced potatoes
Directions:
- In a large pot, combine the split peas, water, salt, marjoram, black pepper, rosemary, garlic powder, and bay leaf.
- Bring to a boil, then reduce heat and simmer, partially covered, for about 1 1/2 hours, stirring occasionally.
- Add the carrots, onion, celery, and potatoes. Simmer for an additional 30 to 45 minutes, or until the vegetables are tender.
- Remove the bay leaf before serving. Adjust seasoning to taste.
Prep Time: 15 minutes | Cooking Time: 2 hours | Total Time: 2 hours 15 minutes
Kcal: 200 kcal | Servings: 8 servings
The Origin and Cultural Significance of Split Pea Soup
Split pea soup has a rich history and cultural significance across various cuisines around the world. Originating from ancient civilizations, peas were one of the first crops cultivated by humans and have been a staple in diets for thousands of years. In many cultures, split pea soup is a traditional dish often enjoyed during the colder months due to its hearty and warming nature. In Scandinavian countries, it is a classic dish served on Thursdays, a tradition dating back to the pre-refrigeration era to ensure the soup would last until the next market day.
Nutritional Benefits of Vegan Split Pea Soup
Split peas are a powerhouse of nutrition. They are an excellent source of plant-based protein, making this soup a perfect choice for vegans and vegetarians looking to increase their protein intake. Each serving of this vegan split pea soup provides about 16 grams of protein. Additionally, split peas are rich in dietary fiber, which aids in digestion and helps maintain a healthy gut. One serving of this soup contains over 60% of the recommended daily intake of fiber. The vegetables in this recipe, such as carrots, celery, and potatoes, add essential vitamins and minerals, including vitamin A, vitamin C, potassium, and iron.
Why This Recipe Stands Out
What sets this Hearty Vegan Split Pea Soup apart is its simplicity and depth of flavor. The use of marjoram and garlic adds an aromatic quality that enhances the earthy flavor of the split peas. The soy sauce adds a unique umami taste that elevates the overall flavor profile of the soup. This recipe is also highly adaptable. You can customize it by adding other vegetables like spinach or kale for added nutrients. If you prefer a creamier texture, you can blend the soup completely, or for a chunkier consistency, blend only half and leave some vegetables intact.
Health Benefits
This vegan split pea soup is not only delicious but also incredibly healthy. It’s low in fat and free from cholesterol, making it heart-friendly. The high fiber content helps in regulating blood sugar levels, making it a suitable option for those managing diabetes. Additionally, the abundance of vitamins and minerals boosts the immune system, supports bone health, and contributes to overall well-being. The soup is also gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
Perfect for Meal Prep
One of the best aspects of this recipe is its suitability for meal prep. You can make a large batch of this soup and store it in the refrigerator for up to a week or freeze it for longer storage. It reheats well, making it a convenient option for busy weekdays. This soup can be enjoyed on its own or paired with a variety of sides like a fresh green salad, crusty bread, or even a sandwich for a more substantial meal.
A Sustainable Choice
Choosing plant-based meals like this vegan split pea soup is also a step towards sustainability. The production of plant-based foods generally has a lower environmental impact compared to animal-based foods. By incorporating more vegan meals into your diet, you are contributing to the reduction of greenhouse gas emissions, conserving water, and promoting biodiversity.
Serving Suggestions
For a complete and satisfying meal, serve this Hearty Vegan Split Pea Soup with a slice of whole-grain bread or a side of quinoa salad. You can also top the soup with fresh herbs like parsley or cilantro for added freshness and color. A drizzle of olive oil or a sprinkle of nutritional yeast can enhance the flavor and provide additional nutrients.
Conclusion
This Hearty Vegan Split Pea Soup is a nutritious, flavorful, and versatile dish that is perfect for any occasion. Its rich history, combined with its health benefits and easy preparation, makes it a must-try recipe. Whether you’re a seasoned cook or a beginner, you’ll appreciate the simplicity and depth of flavor this soup offers. Make it a part of your regular meal rotation and enjoy the comfort and warmth it brings.
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Vegan Split Pea Soup
- Total Time: 2 hours 15 minutes
Description
This Hearty Vegan Split Pea Soup is a comforting and nutritious dish that’s perfect for chilly days. Made with simple, wholesome ingredients like split peas, carrots, and potatoes, this soup is both filling and flavorful. The addition of garlic and marjoram gives it a delightful aromatic touch, while a hint of soy sauce adds a savory depth. Whether you’re looking for a warming lunch or a satisfying dinner, this vegan split pea soup is sure to hit the spot. It’s easy to make in large batches, making it perfect for meal prep or feeding a crowd. Plus, it’s naturally gluten-free and low in fat, making it a healthy choice for anyone following a plant-based diet. Enjoy this hearty soup with a slice of crusty bread for a complete meal that will keep you warm and satisfied.
Ingredients
- 2 1/4 cups dried split peas
- 2 quarts water
- 1 1/2 teaspoons salt
- 1/2 teaspoon dried marjoram
- 1/4 teaspoon ground black pepper
- 1 pinch dried rosemary, crushed
- 1 pinch garlic powder
- 1 bay leaf
- 2 cups chopped carrots
- 1 cup chopped onion
- 1 cup chopped celery
- 1 cup diced potatoes
Instructions
- In a large pot, combine the split peas, water, salt, marjoram, black pepper, rosemary, garlic powder, and bay leaf.
- Bring to a boil, then reduce heat and simmer, partially covered, for about 1 1/2 hours, stirring occasionally.
- Add the carrots, onion, celery, and potatoes. Simmer for an additional 30 to 45 minutes, or until the vegetables are tender.
- Remove the bay leaf before serving. Adjust seasoning to taste.
- Prep Time: 15 minutes
- Cook Time: 2 hours
