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| Organic Vegan Split Pea Soup with Whole Grain Croutons |
For a flavorful piping hot one pot soup supper, ladle out steaming cups or bowls of smoky vegan split pea soup. My smoky vegan split pea soup recipe is hearty, delicious, nutrient rich, yet doesn't contain animal products, fat, or cholesterol.
Reserve time to prepare this soup, when you know you'll be home for a few hours, whether that's on the weekend or other chunk of time during the day. Allow the soup to simmer on the stove, while you work from home, do household tasks, read for pleasure, jog on a treadmill, or watch TV.
Smoky vegan split pea soup is an economical meatless meal that tempts your taste buds, as 1 pound of organic dried split peas cost approximately $2.99 a pound. Conventional dried peas cost approximately $1.99 a pound. Use the seasonings and veggies you already have on hand, and you can whip up a meal you and your brood will love for pennies on the dollar.
Smoky vegan split pea soup is a nutrition star. It fulfills a big chunk of the daily requirement for protein, fiber, complex carbohydrates, vitamins, and minerals. Split pea soup is a good source of fuel for our bodies without added fat. Leftovers freeze well, and eating it again when its defrosted and re-heated well, prevents food waste too.
*Good source of Vitamin A to help support eye health
*Excellent source of Manganese, a mineral that helps maintain strong teeth and bones
*Good source of Vitamin B 5 (Pantothenic Acid), a b-complex vitamin that our bodies use to process carbohydrates, proteins, and lipids for healthy skin
*A good source of Potassium to help build muscle and process carbs for energy
*Contains at least 7 grams of protein per serving
*Good source of copper, a mineral that helps incorporate iron into red blood cells to prevent anemia, as well as plays a role to keep blood vessels, nerves, immune system and bones healthy
*Good Source of Soluble and Insoluble Fiber, with 8 grams per serving or 65 percent of the daily requirement. Fiber helps carry toxins out of the body, increases stool bulk, and prevents constipation and other digestive disorders
*A Complex Carbohydrate with approx. 30-40 carbs per cup.
*Big Flavor for a colorful soup packed with nutrients for only 250 calories per cup
Now, on to the recipe...
1 pound organic dried green split peas (may sub yellow spilt peas instead of the traditional green kind as nutrition content similar)
One Cup of Homemade Smoky Vegan Split Pea Serves Up:
*Hearty Taste from a Health Promoting Legume that has a long shelf-life and is available throughout the year
*Good source of Vitamin A to help support eye health
*Excellent source of Manganese, a mineral that helps maintain strong teeth and bones
*Good source of Vitamin B 1 (Thiamine), a b-complex vitamin that helps our bodies produce energy, supports the nervous system, and helps prevent digestive and memory problems
*Good source of Vitamin B 5 (Pantothenic Acid), a b-complex vitamin that our bodies use to process carbohydrates, proteins, and lipids for healthy skin
*A good source of Potassium to help build muscle and process carbs for energy
*Contains at least 7 grams of protein per serving
*Good source of copper, a mineral that helps incorporate iron into red blood cells to prevent anemia, as well as plays a role to keep blood vessels, nerves, immune system and bones healthy
*Good Source of Soluble and Insoluble Fiber, with 8 grams per serving or 65 percent of the daily requirement. Fiber helps carry toxins out of the body, increases stool bulk, and prevents constipation and other digestive disorders
*A Complex Carbohydrate with approx. 30-40 carbs per cup.
*Big Flavor for a colorful soup packed with nutrients for only 250 calories per cup
*This non-fat recipe contains zero cholesterol and no animal products
Ingredients:
1 pound organic dried green split peas (may sub yellow spilt peas instead of the traditional green kind as nutrition content similar)
8 cups water
2 medium chopped organic yellow onions
4 organic chopped carrots
3 stalks organic chopped celery
1/2 organic chopped zucchini
1 medium organic chopped russet or sweet potato, and small chopped parsnip or turnip
1 sprig fresh snipped organic basil or organic parsley
1 organic bay leaf
2 sprigs organic snipped oregano or 1 teaspoon dried oregano
1. Soak split peas for up to 8 hours in enough water to cover by 2 inches. Soak the peas in at least 6 cups of water, because spit peas will expand when soaked. Pour off liquid, pick out any grit that remains, and rinse well.
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2 medium chopped organic yellow onions
4 organic chopped carrots
3 stalks organic chopped celery
1/2 organic chopped zucchini
1 medium organic chopped russet or sweet potato, and small chopped parsnip or turnip
1 sprig fresh snipped organic basil or organic parsley
1 organic bay leaf
2 sprigs organic snipped oregano or 1 teaspoon dried oregano
4 cloves organic garlic that has been minced
1 teaspoon ground black pepper
1 teaspoon dried organic thyme
1 teaspoon dried organic sage
2 teaspoons smoked paprika (this makes soup taste smoky without having to use any smoked meat)
1/2 teaspoon salt
4 teaspoons low sodium soy sauce, 4 teaspoons Braggs Liquid Aminos, or 2 low sodium veg bouillon cubes
1 teaspoon ground black pepper
1 teaspoon dried organic thyme
1 teaspoon dried organic sage
2 teaspoons smoked paprika (this makes soup taste smoky without having to use any smoked meat)
1/2 teaspoon salt
4 teaspoons low sodium soy sauce, 4 teaspoons Braggs Liquid Aminos, or 2 low sodium veg bouillon cubes
Optional ingredients: freshly minced dill, sun-dried tomatoes, fresh parsley, croutons, or grain of your choosing
Note: I always use organic ingredients when available, because organic means produce and seasonings aren’t genetically modified, aren't sprayed with chemicals, and aren't grown in soil that contains chemical fertilizers.
Note: All veggies can be chopped in a food processor. To keep additional prep simple, when herbs or spices mentioned above aren't in your pantry, use a substitute. Seasoning blends like 21 Seasoning Salute works well. Avoid trips to the market, and use what's in your house already. For example, you may add shallots, leeks, scallions, mushrooms, red pepper, cabbage, and assorted varieties of squash.
Note: If you don't care for very thick soup, puree less and add more water or veg broth.
What to Do:
1. Soak split peas for up to 8 hours in enough water to cover by 2 inches. Soak the peas in at least 6 cups of water, because spit peas will expand when soaked. Pour off liquid, pick out any grit that remains, and rinse well.
2. Place peas in a Dutch oven or large pot. Add minced garlic cloves, chopped onion, chopped carrot, and chopped celery and dry sauté for a few minutes (3-5 minutes) or use a few drops of water if veggies begin to stick. Then pour in 8 cups fresh water or combination of water and veg broth. Put in bay leaf, and any optional veggies. If you add additional veggies, use an extra cup of water for each veggie you include. Season accordingly. Cover pot and lower heat to medium. Dried herbs and spices can cook the whole time.
3.Cook until peas and veggies are tender and partly mushy, anywhere from 3/4 hour to an hour or more. Don't forget to stir every 10-15 minutes to avoid soup from overflowing or sticking to bottom of the pot. Add fresh snipped herbs a few minutes before you're ready to take the pot off the stove.
4. Remove soup pot from heat. Put on a cutting board or other heat resistant surface. Use an immersion blender or food processor to puree soup until it is blended to a consistency you like.
In my house, we like thick yet creamy soup. Adding potatoes and pureeing the soup makes it thick without having to bulk it up with extra ingredients.
We serve pea soup with whole grain crackers, or with a slice of toast with almond or peanut butter. At other times, we combine it with leftover rice, quinoa, or barley. We keep it simple, and add cooked grains to the soup as it heats, for a terrific one dish meal.
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| Use an immersion blender or food processor to puree the soup |
In my house, we like thick yet creamy soup. Adding potatoes and pureeing the soup makes it thick without having to bulk it up with extra ingredients.
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| Smoky Vegan Green Split Pea Soup with Smoked Paprika and Basil Garnish |
Enjoy the Homemade Goodness of Smoky Vegan Pea Soup, a whole food with no additives or preservatives, no refined sugar, low sodium, and no harmful ingredients used to bulk it up. Your meal mates will be delighted by this soup's lively taste and so will you!
I'm glad you stopped by. Before you go, please take a moment to comment and then pin or share this post (with my URL link included) on social media of your choosing. Sharing is caring and I appreciate your help in spreading the word about this blog.
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