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Home » Lentil Pea Soup

Lentil Pea Soup

January 5, 2012 By Diane Smith 8 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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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.

Split Pea Lentil Soup

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:

  • Hearty Lentil Kale Soup
  • Hearty Vegetable Soup
  • Moroccan Stew with Kale
  • Curried Coconut Lentil Yam Soup

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.

Split Pea Lentil Soup

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.

Glass Bowl Set with Lids

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 the 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 in your caption, and I won’t miss it!

*As an Amazon Associate, I earn from qualifying purchases. This means if you click a link, I may earn a commission at no extra cost to you. Read my full disclosure.

This recipe is Certified Plantricious because it meets the following guidelines.

"Cooking with Certified Plantricious Guidelines" seal

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 (mg) to Calories ratio, 1 ≤ 1
  • Total Fiber to Calories, 2g ≥ 100 calories

lentil pea soup
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3.73 from 97 votes
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Lentil Pea Soup

What is it about pea soup that makes you feel all cozy inside. Try this updated version that includes lentils and low-fat coconut milk.
Prep Time15 minutes mins
Cook Time45 minutes mins
Total Time1 hour hr
Servings: 8 people

Equipment

  • Cutting board
  • Stainless Steel Pot Set
  • Whisk
  • Knife
  • Ladle

Ingredients

  • 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 homemade 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
  • salt and black pepper to taste
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Instructions

  • 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.

Notes

Nutrition

Nutrition Facts
Lentil Pea Soup
Amount per Serving
Calories
438
% Daily Value*
Fat
 
2.5
g
4
%
Saturated Fat
 
0.8
g
5
%
Cholesterol
 
0
mg
0
%
Sodium
 
172
mg
7
%
Carbohydrates
 
79
g
26
%
Fiber
 
19.4
g
81
%
Sugar
 
8.9
g
10
%
Protein
 
28
g
56
%
Vitamin A
 
450
IU
9
%
Vitamin C
 
15.7
mg
19
%
Calcium
 
90
mg
9
%
Iron
 
8.5
mg
47
%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.
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Reader Interactions

Comments

  1. VEGAN

    September 10, 2017 at 10:03 am

    Can I substitute the all purpose flour with oat flour?

    Reply
    • Diane Smith

      September 10, 2017 at 12:05 pm

      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. 🙂

      Reply
    • Jessica

      August 1, 2021 at 3:45 pm

      Hello! When you state “whisk in” am I just mixing in with a whisk or actually using my hand mixer to mix in slightly? Thanks for confirming!!

      Reply
      • Diane Smith

        August 1, 2021 at 5:41 pm

        Hey Jessica, you would just stir or whisk in the coconut milk, not use a hand mixer.👍

        Reply
  2. alan

    January 11, 2021 at 2:22 pm

    Awesome. i didnt have any corriander so i added about a teaspoon of garam masala, along with the zest of the lemon I juiced. Absolutely delicious.

    Reply
    • Diane Smith

      January 11, 2021 at 2:40 pm

      Hey Alan, thanks so much for the wonderful review. Garam masala was a great substitution and I’m so glad you enjoyed the recipe. 🙂

      Reply
  3. Laura

    March 21, 2022 at 8:51 am

    Wow! I just made this because I had picked up a bag of lentil/split pea soup mix and needed a good recipe. We were all blown away by how good this was. The spices were perfect. I added a handful of black wild rice and some diced potatoes. I will definitely be making this again!!

    Reply
    • Diane Smith

      March 21, 2022 at 1:12 pm

      Thanks for the feedback! ❤️ I’m so glad you enjoyed the recipe and the addition of black wild rice and potatoes sounds perfect. Yum.

      Reply
3.73 from 97 votes (97 ratings without comment)

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