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Easy Peasy Creamy Split Pea Soup is a Nourishing Bowl- Video Included

There is no easier way to get more beans and legumes in your diet than soup. Split peas are a superfood that's low in fat and high in protein, fiber, and minerals. Split peas have been around for centuries and Supply us with such nutrients as Vitamin K and Potassium. And they taste great!

Split pea soup is traditionally made with ham hocks, but it can be easily left out and it's one of those dishes where you truly don't miss the meat. The thick, creamy base is filling on a cold, blustery day, it will stick with you and keep you full for a long time.

I remember when I was an exchange student in Sweden years ago, Split Pea was the national dish on Thursday nights in most households. . It has been served there since the middle ages and sometimes followed up with Swedish pancakes. The traditional dish is made with whole yellow peas, but split yellow peas or green peas will work in this dish. You can add ham to the dish, but the flavor stands on it's own without it. You won't miss the meat.

Chef's notes:

Potatoes can be either russet or gold. You will need to cook the potatoes for 7 minutes, this step will make the soup lighter and tastier. This can be made either in an instant pot or on the stove. Cook on the stove for 30 minutes until split peas are tender. French fried onion rings in a can are available in a vegan formula now at most grocery stores.

Creamy Split Pea Soup

Serving size: 6


1 teaspoon olive oil

1 cup chopped yellow onions, 1-inch dice

2 ribs chopped celery, 1-inch dice

2-3 each chopped carrots, 1-inch dice

1 each chopped zucchini, 1-inch dice

1/2 teaspoon dry oregano

1/2 teaspoon dry thyme

1 tablespoon fresh garlic chopped

1 tablespoon vegetable base

2 each chopped potatoes, previously boiled for 7 minutes

2 quarts water

1 pound green split peas, rinsed and sorted

Salt and white pepper to taste

Tabasco sauce to taste

1/2 cup Roasted Sunflower seed for garnish

1/2 cup French-fried onions for garnish


Always wash your hands before cooking for 20 seconds with soap and water.

1. In the instant pot, press saute setting, let pot heat up and add olive oil. Add onions, celery, carrots, zucchini, and cook until soft, about 4 minutes, stirring.

2. Add vegetable base, oregano, thyme, and garlic, mixing and stirring to cook for a few minutes until vegetables are well coated. Add half cooked potatoes, water, and split peas.

3. Set the manual timer for 18 minutes on high pressure. When the soup is cooked, puree with an immersion blender until smooth. Add salt, pepper, and tabasco to taste. Garnish with sunflower seeds and french fried onions.

Store soup within one hour of serving in the fridge and chill in an ice bath before storing. Soup will keep 7 days at 40F or lower.


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