Hello 2017! I may be a little late, but no doubt I have finally arrived…
Let’s get this year started on TSV with a big bowl of warm and comforting split pea soup. This soup is inspired by a recipe my mom has made for many years. We just had it over the holidays and it was as good as ever. I do have to admit after making it myself, it never seems to taste as good as hers. It must be that special touch she has. Even so, if she can’t come and cook it for us, it’s still wonderful and I know you’re going to love it!
Thick and hearty, this split pea soup is filled with the usual mirepoix and medley of spices, plus added cabbage for extra heftiness and flavor. Whether you choose to cook it in your slow cooker or on the stove top, it’s extremely healthy and so easy to make. It’s perfect soup for the chilly winter season!
Virtually fat-free, split peas are an excellent way to add protein and fiber to your diet. For each 1 cup of dried split peas, you will find roughly 48 grams of protein and 50 grams of fiber! Notably, you’ll also find a healthy abundance of Vitamin B-1, and essential minerals such as folate, manganese and copper. They are small, but mighty little pea!
Gather your peas and let’s cook up a pot of healthy, protein rich soup…
Prepare your mirepoix of onions, celery and carrots. Slice the cabbage. Gather the remaining ingredients, and cook in your crock-pot or on the stove top.
Place the ingredients into your slow cooker, finishing with the liquids to prevent splashing. Cook on low for 7 – 8 hours or high for 4 – 5 hours. Above picture on the right shows soup once done and stirred well. Peas have broken down nicely creating a nicely textured soup. Let it cool a bit, then remove the bay leaves. Using an immersion blender, puree until desired consistency. You may like to puree the soup until it is silky smooth, or blend it for just a second at a time until your desired chunkiness is achieved. You could also eat it as is if you prefer.
Pair your soup with your favorite artisan bread and enjoy this nourishing soup!
A VERY GOOD SPLIT PEA SOUP
- 2 tablespoons extra virgin olive oil or 1/4 cup water
- 1 lb. green split peas (about 2 1/4 cups), rinsed and odd peas removed
- 3 carrots, chopped
- 2 celery stalks (some leaves ok), chopped
- 1 onion, chopped
- 2 cloves garlic, minced or 1/2 teaspoon garlic powder
- 1/4 head of cabbage (about 2 cups), finely shredded
- 2 heaping teaspoons herbes de Provence (or 1 teaspoon thyme and oregano)
- 2 bay leaves
- 1 teaspoon vegan worcestershire sauce, optional
- 6 cups vegetable broth or water
- mineral salt & fresh cracked pepper, to taste
- 4 tablespoons fresh parsley, roughly chopped (or 2 – 3 teaspoons dried)
Place ingredients into the bottom of your crock pot, starting with the split peas and finishing with the broth. Heat on low for 7 – 8 hours or high for 4 – 5 hours. Add parsley 30 minutes before done. Let soup cool slightly and remove bay leaves. Using an immersion blender, carefully, as to not burn yourself, puree soup until desired consistency. You can also puree using a food/processor or blender, may take two batches. Taste for seasoning adding salt and pepper as needed. Soup will thicken upon standing.
Heat oil/water in a dutch-oven or large pot over medium-high heat, add the onion and saute for 5 minutes. Add carrots, celery, garlic, cabbage and herbs, and saute, stirring frequently, for 3 -4 minutes. Add the split peas, bay leaves, worcestershire sauce and vegetable broth. Bring to a boil, cover, reduce heat to medium-low and simmer for 2 hours, stirring occasionally. Stir in parsley 30 minutes before removing from heat. Let soup cool slightly and remove bay leaves. Using an immersion blender, carefully, as to not burn yourself, puree soup until desired consistency. You can also puree using a food/processor or blender, may take two batches. Taste for seasoning adding salt and pepper as needed. Soup will thicken upon standing.
Serve with your favorite artisan bread.
Store leftovers in the refrigerator for up to a week. Store in mason jars or to-go containers for easy grab-n-go lunches. Freezes well for up to 2 months, just let thaw before reheating.
Serves 4 – 6
Make this oil free by using water in place of oil when sauteing on the stove top.
If you don’t have herbes de Provence on hand, substitute with 1 teaspoon thyme, oregano and/or rosemary. An Italian or poultry seasoning blend would also work well.
Using a good vegetable broth will add flavor and robustness. I use organic Better Than Bouillon vegetable base and love it. I typically use one-fourth of what they call for when making recipes.
Nutrition facts are calculated without the use of oil.