Dakota Smashed Pea and Barley Soup
Cozy up with a bowl of Dakota Smashed Pea and Barley Soup, a hearty, plant-based recipe brimming with comforting flavors and wholesome ingredients. This delicious soup features tender split peas, chewy pearl barley, and a classic mirepoix blend of onions, carrots, and celery, all simmered in a savory vegetable broth infused with thyme and a hint of bay leaf. Lightly mashed for a creamy yet rustic texture, this one-pot wonder is both satisfying and nutritious, perfect for chilly evenings or meal prepping. Garnish with fresh parsley for a vibrant finish, and enjoy a warm, filling dish that’s as good for you as it is delicious. Ready in just 90 minutes and serving six, this vegan-friendly classic is a must-try for soup lovers.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 large Onion, diced
- 2 medium Carrot, diced
- 2 medium Celery stalk, diced
- 3 cloves Garlic, minced
- 1 cup Dried split peas
- 1 cup Pearl barley
- 8 cups Vegetable broth
- 1 whole Bay leaf
- 1 teaspoon Dried thyme
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, carrot, and celery to the pot. Sauté for 5-7 minutes until the vegetables are softened and the onions are translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Rinse the dried split peas and barley under cold water, then add them to the pot.
Pour in the vegetable broth and stir to combine.
Add the bay leaf, dried thyme, salt, and black pepper to the pot.
Bring the soup to a boil over high heat, then reduce the heat to low and simmer, partially covered, for about 1 hour, stirring occasionally.
After 1 hour, check the texture of the peas and barley. The peas should be soft and partially broken down, and the barley should be tender. Continue simmering for an additional 10-15 minutes if needed.
Once the soup has reached the desired consistency, remove the bay leaf and discard it.
Use a potato masher or an immersion blender to lightly mash the soup, giving it a creamy, rustic texture. Leave some peas and barley whole for added texture, if desired.
Taste and adjust seasonings, adding more salt or pepper as needed.
Ladle the soup into bowls and garnish with freshly chopped parsley, if using.
Serve warm and enjoy!
Nutrition Facts
Calories |
263 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.6 g | 10% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1098 mg | 48% | |
| Total Carbohydrate | 41.0 g | 15% | |
| Dietary Fiber | 9.4 g | 33% | |
| Total Sugars | 7.6 g | ||
| Protein | 9.8 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 880 mg | 19% | |
*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.
