I often ask my fans what they would like me to make, and this week they said VEGAN SPLIT PEA SOUP! Which was PERFECT! Nothing fake, no additives or preservatives or dyes.... just real food, the way it was meant to be.
We are beginning to read the book, Ultra Processed People by Dr. Chris Van Tulleken in our BNV Support Group's Book Club where he talks about the dangers of eating ultra-processed foods.
Sadly, ultra-processed foods make up the majority of items found in today's grocery stores and provide nearly 60% (or more) of our daily calories. And with many children, UPFs consist of over 80% of their daily calories - with devastating results.
For the past thirty years, under the close scrutiny of policymakers, scientists, doctors and parents, obesity has grown at a staggering rate. During this period, fourteen government strategies containing 689 wide-ranging policies have been published in England, but among children leaving primary school rates of obesity have increased by more than 700 per cent, and rates of severe obesity by 1600 per cent.
Chris van Tulleken. Ultra-Processed People: The Science Behind Food That Isn't Food
I have said it many times and I'm sure I will say it many more - if we can just get back to eating REAL FOOD.... we could change the health of our country overnight.
Real food with real ingredients, like this split pea soup.
I hope you enjoy it.
Chuck
Ingredients for Vegan Split Pea Soup
- 1 onion
- 2 carrots
- 2 ribs of celery
- 2 potatoes
- 4 cloves of garlic
- 1 (16 oz.) bag split peas
- 2 cups water
- 3 cups low-sodium vegetable broth
- Italian seasoning
- 2 bay leaves
- 1 T. low-sodium tamari (or soy sauce)
- ½ cup unsweetened almond milk
- a dash of liquid smoke for flavoring (opt.)
- salt & pepper to taste
Instructions to make vegan Split Pea Soup
- Dice the onion, celery, carrots, and potatoes and add to a 6 qt. Dutch Oven
- Saute the veggies in a few tablespoons of water or veg broth until slightly softened (about 2-3 minutes on med-low heat).
- Mince the garlic and stir that in for about 30 seconds
- Pick through the split peas, removing any rocks or debris, and give them a good rinsing. Add to the pot with the veggies.
- Add the water, veggie broth, tamari, Italian seasoning, and bay leaves, and increase the heat until the soup just starts to boil.
- Reduce the heat and let it simmer for 45 minutes.
- Taste for seasoning and to make sure the split peas are tender, add salt & pepper to taste.
- Stir in the liquid smoke if using, alternatively, you can add a little smoked paprika instead
- Turn off the heat, slowly stir in the almond milk, and with an immersion blender - blend 1-2 cups of the soup. Alternatively, you can remove 2 cups, add that to your stand blender, and then stir that back in.
- Recheck for seasoning and serve with your favorite crusty bread.
Vegan Split Pea Soup
- Prep Time: 15 min
- Cook Time: 45 min
- Total Time: 1 hour
- Yield: 4 qts 1x
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Description
I often ask my fans what they would like, and this week they said VEGAN SPLIT PEA SOUP! PERFECT because it's REAL FOOD and real inexpensive!
Ingredients
- 1 onion
- 2 carrots
- 2 ribs celery
- 2 potatoes
- 4 cloves garlic
- 3 cups low-sodium veggie broth
- 2 cups water
- 1 T low-sodium soy sauce (or tamari)
- 1 tsp. Italian seasoning
- 2 bay leaves
- 2 cups (16 oz split peas)
- ½ tsp liquid smoke
- ½ c. unsweetened almond milk
- salt and pepper to taste
Instructions
- Dice the onion, celery, carrots, and potatoes and add to a 6 qt. Dutch Oven
- Saute the veggies in a few tablespoons of water or veg broth until slightly softened (about 2-3 minutes on med-low heat).
- Mince the garlic and stir that in for about 30 seconds
- Pick through the split peas, removing any rocks or debris, and give them a good rinsing. Add to the pot with the veggies.
- Add the water, veggie broth, tamari, Italian seasoning, and bay leaves, and increase the heat until the soup just starts to boil.
- Reduce the heat and let it simmer for 45 minutes.
- Taste for seasoning and to make sure the split peas are tender, add salt & pepper to taste.
- Stir in the liquid smoke if using, alternatively, you can add a little smoked paprika instead
- Turn off the heat, slowly stir in the almond milk, and with an immersion blender - blend 1-2 cups of the soup. Alternatively, you can remove 2 cups, add that to your stand blender, and then stir that back in.
- Recheck for seasoning and serve with your favorite crusty bread.
Notes
Like This Recipe? Tips & Donations Are Always Appreciated!
Denise
This was soo delicious. I made it as is but cut the recipe in half, since its only me. Will have leftovers for a couple of days. Definetly add the liquid smoke, it makes the soup.
Thank You we much.
Daisy
Eating your soup as I write my comments and it's delicioso! Didn't have russet potatoes so used sweet potatoes. Didn't have celery so used more onion. Used a bit more garlic too. And I think the liquid smoke is super important as it masquerades as the smoked ham hock meat you'd find in a non-vegan pea soup. Great adaptation, Chuck! Thanks!
Patti
Can you make this in the instant pot? If so, how long to cook?
Lynne H
This is the best split pea soup I’ve made so far. I really liked the yellow split peas. I used soy milk rather than almond milk. The small amount of liquid smoke was the perfect touch. I couldn’t stop eating it!
Lorrie
I just did. Under pressure for 12 minutes then 10 minutes sitting before taking the pressure off.
Colleen Neymeyer
This is such a delicious recipe. I followed it to the letter and it turned out great. My husband, who is typically not a fan of split pea soup, not only liked it, he asked me to make sure I save the recipe so we can have it regularly. Thanks, Chuck, for another great recipe.
Peggy
Made this today and it is delicious! Since I’m vegetarian instead of vegan, I added half a can of evaporated milk in place of the almond milk, which made it so rich and creamy. This is a keeper!
Scott Patten
Great as always. I usually use the pressure cooker (generic instant pot) and it always turns out great. Usually never mix with a submersion blender either, just a spoon will leave it like soup. Rarely use any kind of milk in mine, just FYI. Rarely ever measure most ingredients either. Make sure to use enough liquid or it will be extremely thick(use about 4 cups of broth. Change up the spices for a different flavor. 😉
Vic Shoup
Added 1 teaspoon Gochugaru red pepper flakes. So good!
Christine
Delish and works great and fast in the IP too!
M.A.
Excellent! I followed the recipe and it’s delicious. I’m betting it will be even better tomorrow. Chuck, you’ve never let me down and I can’t thank you enough for all you do.
Looking forward to my cookbook and Nov is getting closer!😎
Thank You!
Wilma
Thank you Chuck.
I am just getting all my ingredients ready and think I will try my slow cooker.
I buy organic celery
(Environmental Working Group list of Dirty Dozen lists celery as a veg to buy organic) but it goes bad quickly Sooooo I smartened up and use fresh stalks for the first few days in salads AND part of my snack tray that I set out each day
( to avoid grabbing any processed - hubby snacks) AND freeze the rest of the celery for soups.
I will get back to you regarding how it works in the slow cooker. It sounds delicious.
candice koski
It is perfect.Did use soy milk ,only what I had on hand.Thank you.
Chuck Underwood
I'm sure soy milk will be fine.
DENISE
I made it with a few changes to reflect what I had on hand and it’s delicious! I think it might be my new favorite soup.
By the way, I made about half of your recipe and I used my rice cooker for it.