Have you ever wondered how to create a hearty, protein-rich soup without any meat? Enter the Vegan Split Pea & Carrot Soup—a plant-based twist on a classic comfort dish. Packed with fiber, vitamins, and minerals, this soup not only warms the soul but also nourishes the body. With the focus keyword “Vegan Split Pea & Carrot Soup” seamlessly integrated, let’s delve into this wholesome recipe.Delishably+3Sugar Spun Run+3Simply Recipes+3
Ingredients List
Here’s a comprehensive list of ingredients for the Vegan Split Pea & Carrot Soup, along with suggested substitutions:
| Ingredient | Quantity | Description | Substitutions |
|---|---|---|---|
| Yellow split peas | 1½ cups | Dried, rinsed | Green split peas |
| Carrots | 3 | Medium-sized, diced | Parsnips |
| Onion | 1 | Medium-sized, chopped | Leeks |
| Garlic cloves | 3 | Minced | Garlic powder (1 tsp) |
| Celery stalks | 2 | Chopped | Fennel stalks |
| Olive oil | 2 tbsp | For sautéing | Coconut oil |
| Vegetable broth | 6 cups | Low-sodium preferred | Water with bouillon cubes |
| Bay leaf | 1 | Adds depth of flavor | Thyme sprigs |
| Dried thyme | 1 tsp | Earthy aroma | Italian seasoning |
| Smoked paprika | ½ tsp | Adds smokiness | Regular paprika |
| Salt | To taste | Enhances flavor | Sea salt |
| Black pepper | To taste | Adds mild heat | White pepper |
| Fresh parsley | For garnish | Chopped | Cilantro or dill |
Timing
- Preparation Time: 15 minutes
- Cooking Time: 1 hour 15 minutes
- Total Time: 1 hour 30 minutes
This recipe takes approximately 90 minutes, which is 20% less time than traditional meat-based split pea soups that often require longer simmering.It’s a Veg World After All+1mydarlinglemonthyme.com+1
Step-by-Step Instructions
1. Sauté Aromatics
In a large pot, heat olive oil over medium heat. Add chopped onions, garlic, and celery. Sauté until the onions become translucent and fragrant, about 5 minutes.
2. Add Carrots and Spices
Stir in the diced carrots, dried thyme, smoked paprika, salt, and black pepper. Cook for another 5 minutes to allow the spices to bloom and the carrots to slightly soften.
3. Incorporate Split Peas and Broth
Add the rinsed yellow split peas to the pot, followed by the vegetable broth and bay leaf. Bring the mixture to a boil.
4. Simmer the Soup
Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 1 hour. Stir occasionally to prevent sticking. The split peas should become tender and start to break down, creating a naturally creamy texture.Allrecipes
5. Adjust Consistency
If the soup is too thick for your liking, add more vegetable broth or water to reach the desired consistency. Remove the bay leaf before serving.
6. Garnish and Serve
Ladle the soup into bowls and garnish with freshly chopped parsley. Serve hot with crusty bread or a side salad for a complete meal.
Nutritional Information
Per serving (based on 6 servings):
- Calories: 250
- Protein: 15g
- Carbohydrates: 40g
- Dietary Fiber: 12g
- Fat: 5g
- Sodium: 500mgeatsomethingvegan.com+1Sugar Spun Run+1
This Vegan Split Pea & Carrot Soup is an excellent source of plant-based protein and dietary fiber, making it a satisfying and heart-healthy option.
Healthier Alternatives for the Recipe
- Reduce Sodium: Use low-sodium vegetable broth and limit added salt.
- Increase Fiber: Add diced sweet potatoes or kale for additional fiber and nutrients.
- Enhance Protein: Include quinoa or lentils to boost the protein content further.
- Oil-Free Option: Sauté vegetables in water or broth instead of oil to reduce fat content.
Serving Suggestions
- With Whole Grain Bread: Pair with a slice of whole-grain or sourdough bread for a hearty meal.
- Topped with Croutons: Add homemade croutons for a crunchy texture contrast.
- Alongside a Salad: Serve with a fresh green salad dressed with lemon vinaigrette.
- In a Bread Bowl: For a fun presentation, serve the soup in a hollowed-out bread bowl.
Common Mistakes to Avoid
- Not Rinsing Split Peas: Always rinse split peas to remove debris and reduce cooking time.
- Overcooking Vegetables: Add vegetables at the right time to prevent them from becoming mushy.
- Skipping Stirring: Regular stirring prevents the soup from sticking to the bottom of the pot.
- Adding All Salt Early: Wait to add the majority of salt until the end to avoid over-salting as flavors concentrate.
Storing Tips for the Recipe
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 5 days.
- Freezing: Freeze portions in freezer-safe containers for up to 3 months. Thaw in the refrigerator overnight before reheating.
- Reheating: Reheat on the stovetop over medium heat, adding a splash of water or broth if the soup has thickened.
Conclusion
This Vegan Split Pea & Carrot Soup is a nourishing, flavorful, and satisfying dish that’s perfect for any season. Its rich texture and savory taste make it a favorite among both vegans and non-vegans alike. Give this recipe a try, and don’t forget to share your experience in the comments below. Subscribe to our blog for more wholesome and delicious recipes!
FAQs
Q: Can I use green split peas instead of yellow?
Yes, green split peas work just as well. The color and slightly earthier flavor will vary, but the nutritional profile and texture remain nearly identical.
Q: Can I make this soup in a slow cooker?
Absolutely. Simply add all the ingredients to a slow cooker and cook on low for 6–7 hours or high for 3–4 hours. Sautéing the aromatics beforehand adds more depth of flavor.
Q: Is this soup freezer-friendly?
Yes! This soup freezes very well. Be sure to cool it completely before transferring to freezer-safe containers. Thaw in the fridge overnight and reheat gently on the stove.
Q: How do I prevent the soup from becoming too thick?
Split peas naturally thicken the soup as they break down. You can add extra broth or water during cooking or reheating to adjust the consistency to your liking.
Q: Can I add greens like spinach or kale?
Yes, stir in a handful of baby spinach or chopped kale during the last 5–10 minutes of cooking for added nutrition and color.
