Split Pea and Winter Squash Soup

Nutriscore Rating: 85/100

Warm up your winter evenings with this hearty and nutrient-packed Split Pea and Winter Squash Soup, a delightful blend of earthy dried split peas and sweet, velvety squash. Infused with aromatic spices like cumin, turmeric, and thyme, this comforting soup is simmered with a medley of wholesome vegetables—onion, carrot, celery, and garlic—for layers of flavor in every spoonful. The silky texture is easily adjustable, whether you prefer it chunky or lightly pureed, and it’s finished with an optional sprinkle of fresh parsley for a burst of freshness. Perfect for a cozy vegan dinner or meal prep, this simple yet satisfying recipe is ready in just over an hour and is sure to become a go-to dish during the colder months.

Recipe Information

• Prep Time: 15 min
• Cook Time: 50 min
• Total Time: 1 hr 5 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

15 items

• 1 cup dried green split peas
• 2 cups winter squash (e.g., butternut or acorn), peeled and diced
• 1 medium yellow onion, finely chopped
• 1 medium carrot, diced
• 1 celery stalk, diced
• 3 garlic cloves, minced
• 6 cups vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 0.5 teaspoon ground turmeric
• 1 teaspoon dried thyme
• 1 bay leaf
• 1 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

📝 Instructions

10 steps

1. Rinse the split peas under cold water until the water runs clear. Set aside.

2. In a large soup pot or Dutch oven, heat the olive oil over medium heat.

3. Add the chopped onion, carrot, and celery to the pot. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and the onions are translucent.

4. Stir in the minced garlic, ground cumin, ground turmeric, and dried thyme. Cook for 1 minute, until fragrant.

5. Add the diced winter squash to the pot, along with the rinsed split peas, vegetable broth, bay leaf, salt, and black pepper. Stir to combine.

6. Bring the soup to a boil over high heat, then reduce the heat to low and cover the pot with a lid.

7. Simmer the soup for 40-50 minutes, stirring occasionally, until the split peas are tender and the squash is soft. Remove the bay leaf and discard.

8. For a creamier texture, use an immersion blender to partially puree the soup directly in the pot, leaving some chunks for texture, or transfer a portion of the soup to a blender and puree before returning it to the pot.

9. Taste the soup and adjust seasoning as needed with additional salt and pepper.

10. Serve the soup hot, garnished with chopped fresh parsley if desired.

Nutrition Facts

1 serving (587.5g)

Calories		440
% Daily Value*
Total Fat		10.6 g	14%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	1.2 g
Cholesterol		0 mg	0%
Sodium		1357 mg	59%
Total Carbohydrate		70.5 g	26%
	Dietary Fiber	20.0 g	71%
	Total Sugars	13.5 g
Protein		20.6 g	41%
Vitamin D		0.0 mcg	0%
Calcium		166 mg	13%
Iron		5.9 mg	33%
Potassium		1634 mg	35%

*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.

Source of Calories

Fat: 388 cal (21.0%%)

Protein: 331 cal (17.9%%)

Carbs: 1128 cal (61.0%%)