Smoky Vegetarian Split Pea Soup
In this recipe, we combine a mixture of spices and sauces creating a smoky mock-ham flavor, giving vegetarians the best of both worlds! You get your classic smoky, sweet, and salty ham flavors while enjoying the hearty vegetables in a meat-free bowl. This is the best split pea soup, bridging the gap between health and flavor!
Smoky, Sweet, and Salty!
This one is for the veggie Queens! This recipe is the classic split pea soup, replacing the ham with a mock-ham flavoring for vegans and vegetarians. I love this soup because it tastes meaty, but does not come with the health risks from processed meat! I wanted to create a recipe for vegans, vegetarians, and my gluten-free friends that came with the flavor of the traditional recipe. I hope you love it as much as I do!
What are the health benefits?
This soup is a nutritional powerhouse - the split peas deliver plant-based protein and fiber for sustained energy, while the carrots boost your immune system with antioxidants and the celery helps keep you hydrated and supports heart health.
Nutrition Facts per 1 cup serving:
Nutritional information is provided as a courtesy only, and is not to be taken as medical information or advice. The nutritional values of your preparation of this recipe are impacted by several factors, including, but not limited to, the ingredient brands you use, any substitutions or measurement changes you make, and measuring accuracy.
Peas
Split peas are loaded with protein and fiber, making them incredibly filling and great for digestive health. They're loaded with essential minerals like potassium and magnesium that may support heart health. Plus, they may support blood sugar levels.
Carrots
Carrots are bursting with beta-carotene, which your body converts to vitamin A for healthy vision and immune function. They're full of antioxidants that help fight inflammation and support overall cellular health. The fiber in carrots also promotes good digestion and helps you feel satisfied longer.
Celery
Celery is incredibly hydrating since it's mostly water, plus it contains compounds that may help lower blood pressure. It's rich in vitamin K, which is essential for bone health. The natural electrolytes in celery make it great for post-workout recovery and maintaining proper fluid balance.
What you will need
6-7.5 quart pot
Large bowl for soaking
Measuring Spoons
Two 48 oz Storage Containers
How to Make it Step by Step
1. Soak Peas in Baking Soda
Pour the peas into a large bowl and fill with warm water. Add 1-2 teaspoons of baking soda. At minimum soak for 4 hours, but ideally, you want to soak them overnight for 12 hours.
Why?
For a faster cooking time and digestive health! Peas are known to have Raffinose Family Oligosaccharides (RFOs), which cause a lot of bloating and excessive gas! Soak these peas, Queens!
2. Gather Ingredients
Onions, peas, carrots, celery… this soup is loaded with veggies! There is a ton of vegetable broth, but you can substitute cups of water instead.
There may be some spices that you may not have in your pantry for the Smoky Mock-Ham Flavoring, so the one’s you don’t want to skip out on are: Worchestershire sauce, paprika, salt, and brown sugar.
3. Roast the onions
Sauté the onions and garlic in olive oil over medium high heat and season with salt and pepper, around 5-10 minutes until onions start to caramelize. Add white wine and scrap the bottom of the pot with a wooden spoon to remove stuck onions.
Then add carrots and celery to the pot and cook for another 5 minutes, stirring frequently. Add wine as needed to scrape the pan.
4. Put it all together
Add vegetable broth, peas, and Smoky Mock-Ham Flavoring to the pot. Bring the pot to a boil over high heat, then reduce the heat to low and simmer covered for 1 hour 45 minutes, stirring occasionally.
5. Serve!
Remove from heat, remove bay leaves, and serve with homemade croutons or cornbread! Dark rye bread, garlic bread, or any crusty bread, really, is a must-have to dip into this soup!
Storage (Because You’ll Want Leftovers)
This soup stores well, which makes it practical for meal prep. After cooling completely, it keeps in the fridge for up to 4 days. The flavors develop and improve overnight.
For longer storage, it freezes well for up to 3 months. I portion it into individual containers so I can thaw single servings as needed. Just thaw overnight in the fridge, then gently reheat on the stovetop with a stir to restore the smooth texture. It reheats nicely and maintains its quality.
Flavorful Fresh Tomato Basil Soup
This Flavorful Fresh Tomato Basil Soup is the most savory soup made with fresh tomatoes, thyme, basil, and sun-dried tomatoes. Chunky or creamy, it is satisfying for everyone and is vegan, vegetarian, paleo, and gluten-free! You won't get this depth of flavor anywhere else!
Ingredients
Instructions
- Heat olive oil in pot over medium high heat. Add the onions, garlic, salt, and pepper, and cook covered until onions turn golden brown, about 5-10 minutes.
- Add tomatoes and cook on medium high heat until softened and breaking apart, about 5 more minutes.
- Add tomato sauce, vegetable broth, optional sun dried tomatoes, thyme, and basil to the pot. Increase heat to high to bring to a boil, then reduce the heat to low to a simmer. Simmer, covered, around 20-30 minutes.
- Remove from heat. Add spinach and stir until wilted. If you prefer chunky soup, stop here, and serve! If you want creamy soup, move on to the next step!
- Transfer to a blender in batches and blend until smooth, or use an immersion blender. Pour blended soup back into bowl.
- Storage: Pour into airtight storage containers and keep refrigerated for up to 4 days or in the freezer for up to 3 months.
Notes
Want it creamier? Swap the olive oil for butter and 1.5 cups of the vegetable broth for 2% milk!
Nutrition Facts
Calories
190Fat
12 gSat. Fat
1 gCarbs
18 gFiber
3 gNet carbs
15 gSugar
8 gProtein
6 gSodium
774 mgCholesterol
0 mgNutritional information is provided as a courtesy only, and is not to be taken as medical information or advice. The nutritional values of your preparation of this recipe are impacted by several factors, including, but not limited to, the ingredient brands you use, any substitutions or measurement changes you make, and measuring accuracy.
