🥣 Mediterranean Split Pea Soup
🍽️ Description:
This hearty Mediterranean Split Pea Soup is the ultimate comfort food with a fresh, earthy twist. Made with split peas, aromatic vegetables, and Mediterranean flavors like garlic, sun-dried tomatoes, olive oil, and parsley, it’s both wholesome and deeply satisfying. Naturally vegan and gluten-free, this one-pot wonder tastes even better the next day — perfect for meal prep!
🛒 Ingredients:
- 1 tbsp olive oil
- 1 onion, diced
- 3 garlic cloves, minced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 1 ½ cups green split peas, rinsed
- 6 cups vegetable broth (or water)
- 1 tsp dried oregano
- 1 tsp ground cumin
- Salt & pepper, to taste
- 1 bay leaf
- ½ cup sun-dried tomatoes, chopped (oil-packed or dried and rehydrated)
- 1 tbsp lemon juice (optional but brightens the flavor)
- Fresh parsley, chopped (for garnish)
- Toasted bread cubes or croutons (for serving, optional)
🍳 Instructions:
- Sauté base veggies:
Heat olive oil in a large soup pot over medium heat. Add onions, garlic, carrots, and celery. Cook for 5–7 minutes, until softened and fragrant. - Add split peas & spices:
Stir in the split peas, oregano, cumin, salt, pepper, and bay leaf. Pour in the vegetable broth or water. Bring to a boil. - Simmer:
Reduce heat to low, cover, and simmer for 45–55 minutes, or until peas are soft and breaking apart. Stir occasionally. - Add sun-dried tomatoes:
Stir in chopped sun-dried tomatoes in the last 10 minutes of cooking. - Finish:
Remove bay leaf. Stir in lemon juice (if using) and taste for seasoning. - Serve:
Ladle into bowls and top with fresh parsley, croutons, and extra sun-dried tomatoes if desired.
🍽️ Servings:
4–6 servings
Serve as a main with bread, or as a starter to a Mediterranean meal.
🔍 Nutritional Info (Per Serving – Approximate):
- Calories: ~250
- Protein: 15g
- Fat: 5g
- Carbs: 38g
- Fiber: 14g
- Sugar: 6g
- Sodium: ~550mg (depending on broth)
Split peas are a protein and fiber powerhouse, making this soup very filling without being heavy.
✅ Health Benefits:
- High in fiber – Supports digestion and fullness.
- Plant-based protein – Great vegan protein source.
- Heart-healthy – Olive oil and legumes support heart health.
- Anti-inflammatory – Sun-dried tomatoes and garlic offer antioxidant benefits.
- Budget-friendly – Made with simple pantry staples.
💡 Notes & Tips:
- Blending tip: For a creamier texture, use an immersion blender to puree part of the soup.
- Storage: Keeps up to 5 days in the fridge. Freezes well for 2–3 months.
- Thickens over time: Add water or broth when reheating if needed.
- Oil-packed sun-dried tomatoes: Drain excess oil before adding for better balance.
- Add greens like spinach or kale in the last few minutes for an extra nutrient boost.
❓ Q&A:
Q: Can I make this in a slow cooker?
A: Yes! Add all ingredients (except lemon juice and parsley) and cook on low for 6–8 hours. Stir in lemon juice before serving.
Q: Can I use yellow split peas instead?
A: Definitely! They’ll have a slightly sweeter taste but cook the same way.
Q: Is it OK if I don’t have sun-dried tomatoes?
A: You can skip them or sub in roasted red peppers for a similar flavor profile.
Q: What bread goes best with this soup?
A: Crusty sourdough, pita wedges, or herbed focaccia are all perfect pairings.
Craving a spicy version with harissa or chili flakes? Or want to turn this into a blended creamy dip-style soup? Let me know and I’ll help remix it!