Easy Split Pea Soup
Easy homemade split pea soup recipe with vegetables, herbs, and gut-friendly ingredients. Naturally gluten-free and vegan comfort food.
Ingredients
- 2 tablespoons extra virgin olive oil
- 2 medium yellow onions, finely diced
- 3 large carrots, cut into small dice
- 3 celery stalks, finely chopped
- 2 cups dried green split peas, rinsed and sorted
- 8 cups low-sodium vegetable broth
- 2 cups water
- 4 cloves garlic, minced
- 2 bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1 teaspoon sea salt, or to taste
- 1/2 teaspoon black pepper
- 2 medium russet potatoes, peeled and diced into small cubes
- 1 cup fresh spinach, roughly chopped
- 2 tablespoons fresh parsley, finely minced
- 1 tablespoon fresh lemon juice
- Red pepper flakes, optional for serving
Instructions
- 1
Heat the extra virgin olive oil in a large soup pot or Dutch oven over medium-high heat.
- 2
Add the diced yellow onions and cook for 6 to 8 minutes, stirring occasionally, until they become softened and slightly caramelized with golden edges.
- 3
Stir in the diced carrots and chopped celery, cooking for another 3 to 4 minutes until the vegetables begin to release their aromas.
- 4
Add the minced garlic cloves and cook for 1 minute more, stirring constantly, until fragrant but not browned.
- 5
Pour in the rinsed split peas, low-sodium vegetable broth, and water, stirring gently to combine all ingredients evenly.
- 6
Add the bay leaves, dried thyme, smoked paprika, ground cumin, sea salt, and black pepper, stirring to distribute the seasonings throughout the pot.
- 7
Bring the mixture to a rolling boil over high heat, then immediately reduce to a gentle simmer and partially cover with a lid.
- 8
Simmer for 20 minutes, allowing the split peas to begin softening and the flavors to meld together.
- 9
Add the diced russet potatoes and continue simmering for 25 to 30 minutes more, until both the peas and potatoes are very tender and begin breaking down.
- 10
Stir in the fresh spinach and cook for 2 to 3 minutes until the leaves are completely wilted into the soup.
- 11
Taste the soup and adjust seasoning with additional salt, pepper, or lemon juice as needed for balance.
- 12
Remove from heat and discard the bay leaves before serving.
- 13
Ladle the soup into bowls and garnish each serving with fresh parsley, a squeeze of lemon juice, and a pinch of red pepper flakes if desired.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 2 tablespoons extra virgin olive oil | 2 tablespoons avocado oil or walnut oil | These oils provide different polyphenol profiles with potential anti-inflammatory benefits and work beautifully in vegetable cooking |
| 8 cups low-sodium vegetable broth | 8 cups homemade vegetable broth or bone broth | Homemade broth contains more minerals, collagen, and amino acids that support gut health and reduce inflammation compared to store-bought versions |
| 2 medium russet potatoes | 2 medium Yukon Gold potatoes plus 1 cup diced parsnips | Yukon Gold potatoes have lower glycemic index than russets, and parsnips add natural sweetness, fiber, and prebiotic inulin for improved blood sugar response and gut health |
| 1 cup fresh spinach, roughly chopped | 1 cup chopped kale or Swiss chard | Kale and Swiss chard contain higher concentrations of lutein, kaempferol, and other anti-inflammatory compounds; they also provide more bitter compounds that aid digestion |
| 2 tablespoons fresh parsley, finely minced | 2 tablespoons fresh cilantro mixed with 1 tablespoon fresh dill | Cilantro and dill offer unique phytochemicals with antimicrobial and anti-inflammatory properties; cilantro may support heavy metal elimination |
| 1 teaspoon smoked paprika | 1 teaspoon smoked paprika plus 1/4 teaspoon turmeric | Turmeric contains curcumin, one of the most potent anti-inflammatory compounds available; it synergizes well with black pepper's piperine for absorption |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 368 |
| Total Fat | 7g |
| Saturated Fat | 1g |
| Cholesterol | 0mg |
| Sodium | 680mg |
| Carbohydrates | 65g |
| Fiber | 16g |
| Sugar | 6g |
| Protein | 23g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
