One Pot Lentil Split Pea Soup
This healthy, hearty soup is full of fiber and protein. Just throw all the ingredients into a pot and simmer for an hour. Easy split peasy!
Benefits Of One Pot Lentil Split Pea Soup
Two things I eat every single day for optimal health are blueberries, and some sort of bean or lentil. It’s true. I eat these things. Every. Single. Day. So let’s spill the beans on well…..peas and lentils.
Lentils and split peas are both types of legumes that are rich in nutrients and have many health benefits. Some of the benefits of lentils and split peas include:
- High in protein: Lentils and split peas are a great source of plant-based protein. One cup of cooked lentils contains about 18 grams of protein, while one cup of cooked split peas contains about 16 grams of protein.
- Good source of fiber: Lentils and split peas are high in fiber, which can help regulate digestion and prevent constipation. One cup of cooked lentils contains about 16 grams of fiber, while one cup of cooked split peas contains about 16.3 grams of fiber.
- Lowers cholesterol levels: Both lentils and split peas contain soluble fiber, which can help lower cholesterol levels by binding to cholesterol in the gut and preventing its absorption into the bloodstream.
- Regulates blood sugar levels: Lentils and split peas have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels. This makes them a good food choice for people with diabetes or anyone who wants to maintain steady blood sugar levels.
- Rich in vitamins and minerals: Lentils and split peas are rich in vitamins and minerals, including iron, magnesium, potassium, and folate. These nutrients are important for maintaining overall health and preventing nutrient deficiencies.
- Promotes weight loss: The high fiber and protein content of lentils and split peas can help keep you feeling full for longer, which can reduce calorie intake and promote weight loss.
WOW! A bunch of great stuff for the body. This recipe is special because it uses no bacon, ham, butter or oil thus making it super healthy and virtually fat free while still being a hearty, delicious soup!
How I Eat This Soup And A Few Tips
This soup is a one pot shot so I can easily make it on a busy weeknight for dinner. We had it for dinner last night in fact. I ate two full bowels topped with my HOMEMADE AIR FRIED CROUTONS. The best part is, that it makes a big batch so while it fed my family of five, I still have a bowel or two left over for lunch. I love eating this soup for lunch paired with a huge salad. In fact, I will often make it specifically for lunch.
Tips
Chop your veggies ahead of time. I like to chop the onions, celery, and carrots beforehand and store them in an air tight container. This saves a bunch of time if you are strapped later in the day. Just dump everything in and set to simmer.
Rinse and sort your lentils/peas. Lentils and split peas do not have to be presoaked, but they need to be thoroughly rinsed and sorted for any rocks or debris.
Add cubed ham to individual bowels for your non-plant based family. This one is a big game changer. SOOO many of us struggle to feed ourselves and other family members that don’t eat plant based often making two meals or sacrificing healthy ones for ourselves. We just had Easter dinner, so I had some leftover ham on hand. Instead of cooking a split pea soup with the bone in, (as is traditional) I just left it out. Then, when cooking was finished, I added chopped leftover ham to my kid’s bowels. No one complained and it was a win for all!
Freeze leftovers for another quick easy meal. This recipe technically could serve between 8-10 people. You could cut it in half for a 4-6 person serving size, or just make the big batch and freeze the leftovers. This soup freezes well in some store-bought freezer bags for up to 3 months.
Add a delicious salad on the side for even more nutrition. One I would recommend would be my VEGAN CAESAR SALAD WITH HOMEMADE AIR FRIED CROUTONS. Or simply splash some WHITE BALSAMIC RASPBERRY VINEGAR over some fresh greens. You are not only going to keep the pounds off, but feel great while doing it!
I hope you enjoy this recipe. Leave a comment below and let me know!
~Lora
One Pot Lentil Split Pea Soup
Equipment
- 1 large kitchen knife
- 1 cutting board
- 1 large soup pot
- 1 strainer to rinse and sort lentils and peas
- 1 spoon
- 1 soup ladle
Ingredients
- 8 cups vegetable broth
- 3 leeks, white and light green parts only, chopped
- 2 cups chopped yellow onion
- 3 carrots chopped
- 4 celery stalks, chopped
- 4 garlic cloves chopped
- 1 cup brown lentils, rinsed and picked over
- 1 cup green split peas, rinsed and picked over
- 1 bay leaf
- ½ teaspoon dried thyme
- ½ teaspoon dried marjoram
- 1 teaspoon fresh thyme
- 2 teaspoons salt
- 1 teaspoon pepper
- 2 Tbsp red wine vinegar
- vegan parmesan cheese (optional)
Instructions
- In a large pot, combine all the ingredients except vinegar, salt, pepper, and parmesan cheese. Bring to a boil.
- Reduce heat to medium and simmer, covered, until lentils and peas are soft, about 1 hour.
- Stir in vinegar, salt, and pepper and simmer 10 minutes longer. Remove bay leaf and discard.
- Ladle into bowels and sprinkle with parmesan cheese if desired.
Nutrition
