Herbed Pumpkin and Split Pea Soup
Cozy up with a bowl of Herbed Pumpkin and Split Pea Soup, a creamy, nutrient-packed delight that’s perfect for chilly days. This hearty vegan soup combines tender split peas and sweet, earthy pumpkin with a medley of aromatic vegetables like onion, carrot, and celery. Infused with fragrant dried herbs—thyme, rosemary, and cumin—and brightened with a splash of zesty lemon juice, each spoonful bursts with comforting autumn flavors. Finished with a velvety texture using an immersion blender and garnished with fresh parsley, this one-pot wonder offers 4 generous servings of wholesome goodness. Quick to prep and cooked to perfection in just over an hour, this healthy soup is ideal for meal prep or a satisfying dinner. Looking for an easy, flavorful way to warm up? This Herbed Pumpkin and Split Pea Soup is your go-to!
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Recipe Information
Ingredients
- 1 cup dried split peas
- 2 cups pumpkin (peeled and diced)
- 1 medium onion (chopped)
- 1 medium carrot (diced)
- 1 stalk celery stalk (diced)
- 3 cloves garlic cloves (minced)
- 6 cups vegetable stock
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 teaspoon ground cumin
- 1 piece bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley (chopped, for garnish)
- 1 tablespoon lemon juice
Instructions
Rinse the split peas thoroughly under cold water and set them aside to drain.
In a large pot, heat the olive oil over medium heat.
Add the chopped onion, carrot, and celery to the pot and sauté for about 5 minutes until softened.
Add the minced garlic and sauté for an additional minute until fragrant.
Stir in the dried thyme, rosemary, ground cumin, and salt, and let the spices toast for 30 seconds.
Add the diced pumpkin and drained split peas to the pot, stirring to combine with the aromatics.
Pour in the vegetable stock and drop in the bay leaf. Stir well.
Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid.
Simmer for 50–55 minutes, checking occasionally and stirring to prevent sticking. Ensure the split peas are tender and the pumpkin has softened completely.
Remove the bay leaf and use an immersion blender to puree the soup until creamy. Alternatively, transfer batches to a blender and puree, then return the soup to the pot.
Taste and adjust seasoning with additional salt, black pepper, or a splash of lemon juice as needed.
Serve hot, garnished with chopped parsley and a drizzle of olive oil if desired.
Nutrition Facts
Calories |
1707 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5828 mg | 253% | |
| Total Carbohydrate | 264.6 g | 96% | |
| Dietary Fiber | 76.6 g | 274% | |
| Total Sugars | 59.5 g | ||
| Protein | 84.9 g | 170% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 534 mg | 41% | |
| Iron | 23.8 mg | 132% | |
| Potassium | 6763 mg | 144% | |
*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.
