Recipe for Vegetarian Split Pea Soup

Forget bacon and the calories, saturated fat, and nitrates that come with it. This split pea soup tastes delicious with only plant-based ingredients. It has plenty of protein from peas, and a small amount of barley adds a nice texture. It is super versatile, and you can add extra vegetables such as spinach, mushrooms, or cabbage. You can also use other grains if you do not have barley. Even oats work!

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Feel free to swap turnips or rutabaga for parsnips. Potatoes and sweet potatoes can also swap for barley if you want to avoid grains, or you're on a gluten-free diet.

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This soup is perfect for beginning cooks. Just add the ingredients to a pot, and your job is basically over. The soup even purees itself as it cooks, so there’s no need to blend it. There may be plenty of leftovers to refrigerate or freeze. Serve it on its own or with salad, whole-grain crackers, fruit, chicken, or cheese.

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Recipe for Vegetarian Split Pea Soup

Makes 8 servings

‍Ingredients:

• 1 large onion, chopped
• 3 medium carrots, chopped
• 2 stalks of celery, chopped
• 1 parsnip, chopped
• ½ lb of green split peas
• ¼ cup of whole barley or pearled barley
• 2 bay leaves
• ½ teaspoon of black pepper
• 8 cups of low-sodium broth

Instructions:

1. Place the ingredients in a large pot and stir. Bring to a boil, then stir and reduce to a simmer. 
2. Cook for 1 to 3 hours or until peas and barley are cooked soft. Stir occasionally. A shorter cooking time will keep the soup chunkier, while cooking it for longer will make the soup creamier. 
3. Remove the bay leaves before serving.

Nutrition information per serving: calories: 150 kcal; total fat: 1 g; total carbohydrates: 28 g; sugar: 6 g; fiber: 8 g; protein: 7 g; sodium: 240 mg; cholesterol: 0 mg

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Reviewed by Heather Tonkins, Lark Health Coach