Smokey Vegan Split Pea Soup

Posted in Weekday Meals / Vegetarian / One-Pot Meals / Entrees / Vegan / Vegetarian / Vegan / Soup / Gluten Free



Smokey Vegan Split Pea Soup

As part of The International Year of Pulses, I took the Pulse Pledge to cook one pulse-based meal per week for 10 weeks! The first feature pulse for the challenge was split peas. So naturally, split pea soup came to mind - a childhood favourite! I was looking to deliver the smokey flavour that comes with using ham or ham hocks, without actually having to use the animal source (because I am lazy and feel it's easier without meat, I too enjoy vegetarian meals, and so many of my clients are vegetarian). The key ingredient? Smoked paprika! We discovered this a few years ago, and it is a must-have on any spice rack.

This recipe is simple, flavourful, and loaded with nutrients like fibre, folate, potassium, vitamin A, vitamin C, iron, and protein.

Ingredients:

2 tbsp extra virgin olive oil

1 small yellow onion, diced

4 cloves garlic, minced

4 medium carrots, chopped small

2 cups dried green or yellow split peas

2 cups greens (I used a spinach and kale mix), chopped finely

1 tbsp dried parsley

1/2 tsp dried, ground thyme

1 tsp dried, ground turmeric

1 tsp smoked paprika

4 cups liquid vegetable stock. Make your own like we do here

4 cups water

Salt and pepper to taste

 

Directions:

1) Saute the onion, garlic, and carrots in olive oil

2) Add the spices, mixed greens, and dried peas, stirring another minute

3) Add the stock and water and bring to a boil. Once boiling, reduce heat to simmer on low for an hour or more, stirring occasionally.

Because this recipe offers such a balance of carbohydrates, fat, protein, and micronutrients, I would have the soup on it’s own as a meal (maybe even a few slices of aged cheddar cheese on the side).

Nutritional Profile per 1 cup serving: 239 calories, 4.1 grams fat, 38.7 grams carbohydrate, 5.6 grams fibre, 13.9 grams protein

 

Submitted by Brooke Bulloch, RD


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