Vegan Split Pea Soup Recipe

February 26th, 2013 by Loretta Lanphier, NP, BCTN, CN, CH, HHP

Vegan Split Pea Soup Recipe

Do you ever have “one of those days” when nothing seems to come together like you envision? So many things on your “to do list” and yet not much actually gets done. On top of that, the last thing you want to do is spend the remainder of your day in the kitchen preparing supper. I seem to have my share of those days and if you add rainy or cold weather to the mix, well – the weight of the day seems to be more cumbersome. The good news is that a hearty and hot soup, like a vegan split pea soup – which I love – often does the trick for me. Quick. Hot. Hearty. Healthy. Delicious. Pretty tall orders for a vegan split pea soup, right?

If you can relate to the above, a perfect comfort food that’s matched with a cooking time allowing one to spend time with friends and family seems like a bit too perfect – right?  I want to share with you a delicious vegan split pea soup that offers a great solution for those “I don’t want to cook supper tonight because I’m beat” days. It’s hearty, packed with protein, high in fiber, low in calories and fat, and freezes well.  And the taste will have even the most picky eater asking for more. Enjoy!

Vegan Split Pea Soup Recipe

4 to 6


(Always use organic ingredients when available.)

2 cups (450 g) green split peas
6 to 7 cups (1410 to 1645 ml) water or vegetable stock
1 medium-size yellow onion, diced
2 creamy yellow potatoes (such as Yukon gold or fingerlings), diced
2 or 3 garlic cloves, pressed or minced
2 carrots, diced
2 celery stalks, diced
1 teaspoon dried marjoram
1 teaspoon dried basil
1/2 teaspoon dried parsley
1/4 teaspoon ground mustard
1/4 teaspoon black pepper
1/2 teaspoon liquid smoke, optional
Himalayan Salt and pepper, to taste

Rinse split peas in purified water, checking for any impurities, such as stones or residue. Place all ingredients except salt and pepper in a soup pot, and bring to a simmer. Cover loosely and cook until peas are tender, 1 hour or longer. Check occasionally to make sure water has not completely evaporated. Heat should be low-medium.

The resulting soup should be thick and creamy, with the split peas quite broken down and mushy. Add Himalayan salt and pepper to taste, and serve hot.

For creamier soup, puree in a food processor or blender. This is also a great soup for a slow cooker; add all ingredients, and cook on low for 6 to 8 hours.

The liquid smoke (found near the barbecue sauce in your local grocery store) takes the place of the ham (!) that people have been known to add to their soup. Because it’s the smoky and salty flavor that we desire (not pig!), the liquid smoke does the job perfectly! (Yes, I needed to use that many exclamation points.)

vegan split pea soup

Excerpted from The Vegan Table by Colleen Patrick-Goudreau. © Fair Winds Press 2009

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