Split Peas are a member of the legume family and are a nutritious staple in diets around the world. They are a very affordable source of plant protein, vitamins & minerals, complex carbohydrates and fiber, providing a wonderful boost for the immune system. These small wonders not only support blood sugar regulation and aid normal bowel function,* but provide an earthy flavor that delicately compliments the herbs, spices and fresh vegetables of the season.
*According to The Harvard T.H. Chan School of Public Health, the public health school of Harvard University https://www.hsph.harvard.edu/nutritionsource/legumes-pulses/
Cooking time: 2 hours
Yield: Approximately 4-6 servings
- 1-1/2 – 2 cups dry green or yellow split peas
- 8 cups vegetable broth or water
- 1 tablespoon raw, apple cider vinegar
- 2-3 large carrots, diced
- 1 large onion, diced
- 2-3 celery ribs, diced
- 2 cloves garlic, chopped
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons fresh parsley, chopped
- 1 bay leaf
- 1 teaspoon salt
- 2-1/2 teaspoons fresh oregano, chopped
- 1-1/2 tablespoons cumin powder
Optional: For a heartier soup add diced red potatoes. Add 1 tablespoon of minced ginger for flavor and increased digestibility. One tablespoon of coconut aminos may be added. Serve with a dollop of crème fraiche or sour cream.
Ingredient Substitutions: Lentils or other beans can be used in place of split peas. Cooking times will vary. Other root vegetables like turnips, parsnips, radishes or sweet potatoes can be used in place of carrots.
Preparation (night before cooking):
Rinse split peas under cool water. Place in a medium bowl and cover with room temperature water (about 2” above peas), so that they can expand. Add a splash of apple cider vinegar to the water, stir, cover loosely with a towel. Let sit overnight.
Preparation (next day):
Prepare vegetables and herbs as described. Refrigerate until ready to use.
Drain bowl of split peas and rinse under cool water. Place in pot with vegetable broth and bay leaf. Bring to a boil, then lower heat and simmer for 30-40 minutes.
Heat olive or avocado oil in a sauté’ pan over medium heat. Add onion, carrots, celery and garlic and stir until onion is translucent; about 5 minutes. Stir in cumin and oregano, cook another 2 minutes until fragrance is released. Turn off heat and set aside.
When split peas are fork tender, add sautéed vegetables/herbs and stir.
Time varies based on the size and freshness of the peas. Once tender, bring to a boil, cover, reduce heat and simmer for about 20 minutes more, or until vegetables are tender. Add additional broth or water to desired consistency.
Once soup is cooked, add cilantro, parsley and salt to taste and simmer for an additional 3-4 minutes. Remove from heat and add 1 tablespoon apple cider vinegar.
Let cool before serving or storing in containers.