Split pea soup has been a favorite of mine from way back, so this updated lentil pea soup is just as tasty. It also ups the protein even more.
Split pea and lentil soup is so comforting on a chilly day. It's perfect served with a crispy salad and a chunk of crispy whole grain bread. It makes a satisfying meal.
The spices in this pea and lentil soup offer anti-inflammatory and antiviral components. This offers an immune boosting punch, aids in digestion and enhances the warming factor.
If you have made split pea or bean soup, you know that peas take quite some time to cook. But this split pea lentil soup is so easy to make, which is great if you are in a time crunch and need to feed your family in a jiffy.
All you need to do is saute some chopped onion, carrot and celery along with garlic, throw in some spices and the liquids and you’re halfway there!
Hearty soups are easy with plant-based dieting:
The coconut in this lentil and split pea soup adds a delightful creaminess. If you are avoiding coconut, you can leave it out and it'll still be delish. Top with a dollop of soy yogurt if you can find it in the market. Otherwise, make your own soy yogurt with this easy recipe.
This pea lentil soup is a hearty, very low fat, vegan delight that should be part of your meal plans. This recipe makes about 8 12oz servings.
What's great is that this soup freezes well. So, if you find yourself with leftovers, store it in a freezer safe container and freeze for up to 2-3 months.
Check out these glass bowls and lids! (affiliate link) They are perfect for freezing your meals and can be easily labeled. All you have to do is pull it from the freezer to fridge, then pop in the microwave for a quick meal. This is perfect for meal planning.
I'd love to hear your feedback in the comments below for this Lentil Pea Soup Recipe! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
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This recipe is Certified Plantricious because it meets the following guidelines.
The Trusted Seal for
Plant-Based Nutrition
- Must be whole food plant-based, contains no animal products
- May be minimally processed
- No added oil
- No added sugars
- No artificial additives or preservatives
- Sodium (mgs) to Calories ratio, 1 ≤ 1
- Total Fiber to Calories, 3g ≥ 100 calorie
| Prep Time | 15 minutes |
| Cook Time | 45 minutes |
Servings |
people |
- 1/4 cup water
- 1 large onion chopped
- 1/2 cup celery chopped
- 1 cup carrot chopped
- 6 cloves garlic finely chopped
- 2 tsp ground coriander
- 2 tsp ground cumin
- 1 1/2 tsp ground turmeric
- 1 1/2 cup orange lentils
- 1 1/2 cup green lentils
- 1 1/2 cup split peas
- 8 cups low-sodium vegetable broth (or 8 cups homemade)
- 1/4 cup freshly squeezed lemon juice
- 1 cup light canned coconut milk (optional) Trader Joe's Brand
- OR 3/4 tsp coconut extract mixed with 1 cup non-dairy milk
- sea salt and pepper to taste
Ingredients
|
- Add the onion, carrots and celery to a large pot with ¼ cup water or vegetable broth and sauté over medium heat for 4 to 5 minutes, or until the onions have turned translucent.
- Stir in the garlic and spices.
- Pour in the 8 cups of vegetable broth and bring to a boil. Add the lentils and peas to the broth, lower the heat, and simmer, covered, until tender, about 45 minutes.
- Whisk in coconut milk (if using), lemon juice and season with salt and pepper.
- Top servings with a dollop of plain unsweetened soy yogurt. If you have trouble finding it, try making your own.
Can I substitute the all purpose flour with oat flour?
Yes, you can. I haven’t made this in a while and I’m wondering if just 2 tablespoons would be enough. I would start out with that to see if it gets thick enough. You’ll have to let me know. 🙂