Savory Mediterranean Split Pea Soup

This Savory Mediterranean Split Pea Soup is a hearty, nutrient-rich dish that blends the earthy flavors of split peas with Mediterranean herbs, olive oil, and bright lemon. Unlike traditional split pea soups, this version is light, aromatic, and naturally vegan, making it a perfect meal for any season. Packed with protein, fiber, and anti-inflammatory ingredients, it’s both delicious and nourishing.

Servings: 6

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 55 minutes

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Ingredients

For the Soup:

• 1 ½ cups dried green or yellow split peas, rinsed and drained
• 1 medium onion, finely chopped
• 2 medium carrots, diced
• 2 ribs celery, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced (optional, for sweetness)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon smoked paprika
• ½ teaspoon dried oregano
• ½ teaspoon dried thyme
• ¼ teaspoon red pepper flakes (optional, for heat)
• 6 cups vegetable broth (or water + bouillon)
• 1 bay leaf
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

For Garnish (Optional):

• Chopped fresh parsley
• Crumbled feta cheese (if not vegan)
• Drizzle of extra virgin olive oil
• Toasted pita chips or crusty bread

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Instructions

Step 1: Sauté the Vegetables

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, celery, and red bell pepper. Sauté for 5 minutes until softened.
3. Stir in garlic, cumin, coriander, smoked paprika, oregano, thyme, and red pepper flakes. Cook for 1 more minute to release the flavors.

Step 2: Cook the Split Peas

1. Add the rinsed split peas, vegetable broth, and bay leaf to the pot.
2. Bring to a boil, then reduce heat to low and simmer for 35-40 minutes, stirring occasionally.
3. If the soup thickens too much, add more broth or water as needed.

Step 3: Blend & Finish

1. Remove the bay leaf.
2. For a creamier texture, blend half the soup using an immersion blender or transfer some to a blender and blend until smooth.
3. Stir in lemon juice, adjust seasoning with salt and pepper, and simmer for 5 more minutes.

Step 4: Serve & Garnish

• Ladle into bowls and garnish with fresh parsley, feta (if using), and a drizzle of olive oil.
• Serve with warm pita, crusty bread, or a side salad.

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Tips for Success

✔ Rinse the split peas well – This removes excess starch and helps with digestion.
✔ Use fresh lemon juice – It brightens the flavors beautifully.
✔ Adjust the consistency – Add more broth for a thinner soup or blend it partially for a creamier texture.
✔ Enhance the flavor – A touch of harissa paste or sumac can add more Mediterranean depth.
✔ Make it a meal – Serve with grilled vegetables, chickpeas, or hummus on the side.

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Nutritional Information (Per Serving)

(Approximate values for 1 serving, without garnishes)

• Calories: 230
• Protein: 12g
• Carbs: 38g
• Fiber: 10g
• Fat: 5g
• Sodium: 480mg

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Health Benefits

✅ High in Plant-Based Protein – Split peas provide a great source of vegetarian protein.
✅ Rich in Fiber – Helps digestion, supports heart health, and keeps you full longer.
✅ Anti-Inflammatory – Mediterranean spices and olive oil reduce inflammation.
✅ Heart-Healthy – Low in fat and packed with beneficial nutrients.
✅ Supports Immunity – Garlic, cumin, and lemon juice boost immune function.

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Frequently Asked Questions (Q&A)

Q: Can I use yellow split peas instead of green?
A: Yes! Yellow split peas have a slightly sweeter taste but work perfectly in this recipe.

Q: How do I store and reheat leftovers?
A: Store in an airtight container in the fridge for up to 4 days. Reheat on the stovetop with a splash of water or broth to loosen the texture.

Q: Can I freeze this soup?
A: Absolutely! Let it cool, then freeze in portions for up to 3 months. Thaw overnight in the fridge before reheating.

Q: What if my soup is too thick?
A: Add more broth or water and stir well to thin it out.

Q: Can I make this in a slow cooker or Instant Pot?
A: Yes!

• Slow Cooker: Cook on low for 6-8 hours or high for 3-4 hours.
• Instant Pot: Pressure cook for 15 minutes, then let the pressure release naturally.

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This Savory Mediterranean Split Pea Soup is a comforting, protein-rich dish bursting with flavor. Whether you enjoy it as a light meal or a hearty side, it’s an easy, nutritious way to bring Mediterranean goodness to your table!