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.
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
1/2 tsp dried, ground turmeric
1 tsp smoked paprika
4 cups liquid vegetable stock. Make your own like we do here
3-4 cups additional water
Salt and pepper to taste
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