This hearty vegetarian soup is loaded with fiber and plant-based protein. For a bigger nutrient boost, stir in one 10-oz bag of baby spinach, kale or arugula during the last 20 minutes of cooking. Thawed frozen broccoli, cauliflower or winter squash are other good last-minute add-ins. The torn croutons add panache; if you don’t have the time or energy to make them, skip this step and serve the stew with chunks of rustic whole-grain bread instead.
- Prep Time
Split Pea Soup
- 1 lb dried yellow split peas (about 2 1/4 cups)
- 6 carrots, chopped
- 1 large leek (white and light green parts only), trimmed and sliced crosswise
- 1 large stalk celery, chopped
- 2 tbsp organic unsalted butter, melted, or olive oil
- 5 large cloves garlic, minced
- 1/2 tsp ground black pepper + additional to taste
- 2 bay leaves
- 6 large sprigs fresh thyme, divided
- 8 cups low-sodium vegetable broth
- 1/2 tsp sea salt
- 1/2 cup crème fraîche
- 1/2 small (12-oz) whole-grain boule or whole-grain sourdough
- 3 tbsp olive oil
1. In a large zip-top freezer bag or freezer-safe glass container, combine split peas, carrots, leek, celery, butter, garlic, pepper, bay leaves and 5 thyme sprigs. Press out as much air as possible, seal and freeze for up to 2 months.
2. To cook, remove bag from freezer and let stand in the refrigerator overnight. Transfer to a slow cooker along with broth and cook on low for 6 hours. Season with salt and additional pepper.
3. Make croutons: About 20 minutes before serving, preheat oven to 400°F. Tear bread roughly into large pieces (each about 1½ inches); arrange on a rimmed baking sheet and drizzle with oil. Bake until golden and crispy, 10 to 12 minutes. Let cool for 5 minutes.
4. To serve, remove and discard bay leaves and thyme sprigs. Divide among bowls. Pull leaves off remaining thyme sprig and sprinkle over servings. Drizzle with crème fraîche and top with croutons.
- Serving Size: 1/6 of recipe
- Calories: 567
- Carbohydrate Content: 77 g
- Cholesterol Content: 32 mg
- Fat Content: 20 g
- Fiber Content: 24 g
- Protein Content: 21 g
- Saturated Fat Content: 9 g
- Sodium Content: 561 mg
- Sugar Content: 9.5 g
- Monounsaturated Fat Content: 8 g
- Polyunsaturated Fat Content: 1 g