Seaweed and Split Pea Soup
Dive into a bowl of nourishing comfort with this Seaweed and Split Pea Soup, a wholesome blend of plant-based flavors that’s as satisfying as it is nutritious. This hearty vegan recipe combines protein-rich split peas with umami-packed kombu seaweed, delivering a subtly briny depth that elevates the classic soup experience. A medley of sautéed vegetables, thyme, and a splash of soy sauce infuses each spoonful with aromatic warmth, while a hint of lemon juice brightens the dish. Perfectly balanced in texture—thanks to a mix of blended and chunky ingredients—this soup comes together in just over an hour. Serve it steaming hot, optionally topped with fresh parsley, for a flavorful and nutrient-dense meal that’s ideal for cozy nights or meal prep.
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Recipe Information
Ingredients
- 1 cup dried split peas
- 1 strip kombu seaweed
- 1 medium onion
- 1 large carrot
- 2 stalks celery stalks
- 3 cloves garlic cloves
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 leaf bay leaf
- 1 tablespoon soy sauce
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons chopped parsley (optional)
Instructions
Rinse the dried split peas under cold water until the water runs clear. Set aside.
Soak the kombu seaweed strip in a small bowl of water for 10 minutes to hydrate. Once softened, chop it into small pieces and reserve the soaking liquid.
Dice the onion, carrot, and celery. Mince the garlic cloves.
Heat the olive oil in a large pot over medium heat. Add the diced onion, carrot, and celery, and sauté for about 5 minutes until softened and fragrant.
Add the minced garlic, dried thyme, and a pinch of salt. Cook for another minute, stirring frequently.
Stir in the rinsed split peas, chopped kombu seaweed, and the reserved kombu soaking liquid.
Pour in the vegetable broth and add the bay leaf. Bring the mixture to a boil over high heat.
Reduce the heat to low, cover the pot, and simmer for 40 minutes, or until the split peas are soft and fully cooked. Stir occasionally to prevent sticking.
Stir in the soy sauce, black pepper, and lemon juice. Taste and adjust seasoning with additional salt or pepper as needed.
Remove the bay leaf and use an immersion blender to blend the soup slightly, leaving it partially chunky for texture (or blend to your desired consistency).
Serve hot, garnished with chopped parsley if desired.
Nutrition Facts
Calories |
246 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.2 g | 12% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1038 mg | 45% | |
| Total Carbohydrate | 33.6 g | 12% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 7.6 g | ||
| Protein | 9.9 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 97 mg | 7% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 876 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.
