Curried Carrot and Split Pea Soup
Warm up your soul with this vibrant and hearty Curried Carrot and Split Pea Soup! Bursting with the rich flavors of curry, cumin, garlic, and ginger, this velvety soup pairs sweet, earthy carrots with protein-packed yellow split peas for a comforting and nutritious meal. Simmered to perfection in aromatic vegetable broth, it’s easy to customize with a swirl of creamy coconut milk or a sprinkle of fresh cilantro for a bright, herbaceous finish. Perfect as a cozy weeknight dinner or meal prep staple, this vegan and gluten-free recipe is both wholesome and satisfying. Ready in just over an hour, it’s a one-pot wonder that delivers bold flavor with minimal effort—ideal for anyone seeking a healthy, plant-based dish with a touch of spice.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon ginger, minced
- 4 cups carrots, peeled and sliced
- 1 cup dried yellow split peas, rinsed
- 6 cups vegetable broth
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper (adjust to taste)
- 0.5 cup coconut milk (optional, for creaminess)
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 4-5 minutes until softened and translucent.
Stir in the garlic and ginger and cook for 1 more minute, until fragrant.
Add the sliced carrots to the pot and stir for 2-3 minutes to coat them in the aromatics.
Add the rinsed split peas to the pot, followed by the vegetable broth.
Stir in the curry powder, cumin, salt, and black pepper. Mix well to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 40-45 minutes, or until the split peas are tender and the carrots are soft.
Using an immersion blender, blend the soup to your desired consistency (smooth or slightly chunky). Alternatively, cool the soup slightly and blend in batches using a countertop blender.
If desired, stir in coconut milk for added creaminess and reheat gently over low heat.
Taste and adjust seasoning with additional salt or pepper, if needed.
Serve hot, garnished with fresh cilantro if desired.
Nutrition Facts
Calories |
539 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1985 mg | 86% | |
| Total Carbohydrate | 76.7 g | 28% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 18.8 g | ||
| Protein | 21.5 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 157 mg | 12% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1812 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
