If you want a meal that tastes delicious and is packed full of nutrients, look no further. In just one serving of this yellow split pea and sweet potato soup, there is 17g of protein, 20g of fiber, and too many other nutrients to count!
What have we created.
Eat Your Peas Please
To be completely honest, we don’t cook with split peas as much as we should. We’re always a bit turned off thinking about bland, mushy green pea soup. But, then we remembered how delicious this split pea soup is we used to make. Knowing the health benefits of split peas, we knew we needed to make it again to share with you!
We were surprised when we started adding all the ingredients in to Cronometer to find out how nutrient dense this soup really is. We always like using whole food, plant-based ingredients, so we never really worry about the calories or macronutrients. But, we realize many people like to know exactly what they’re putting in their body, which is why we always share nutritional info.
Check this out: 338 calories per serving, 17g protein, 20g fiber, 256% vitamin A, 25% magnesium. That’s pretty dang impressive if you ask us!
The best part about those numbers is that our only intention was to share a soup that tastes delicious. And we have to admit, we’ve exceeded our expectations. This dish is creamy, hearty, and filling. It’s everything you could hope for in a split pea soup.
We love making soup for a few reasons. One, it’s really easy to make big batches and store it for left overs. And two, it’s a perfect way to eat a ton of vegetables in just one single bowl.
Well, split pea soup fits that bill. It’s perfect for meal prep, and mostly hands-off in the kitchen since everything is cooked in one pot. We usually make a batch, then portion the leftovers into containers to freeze. That way we have easy lunches and dinners when we’re busy!
Key Ingredients for Yellow Split Pea & Sweet Potato Soup
- Yellow split peas: you just found your new superfood. Not only do split peas provide an extra creamy texture to this soup, but they may be one of the most nutrient dense foods you can cook with. In just 1/2 cup cooked serving, you get 10 grams of protein, less than 1 gram of fat, and 12 grams of fiber. Off the top of our head, there’s not much else that can top those numbers.
- Dill: closely related to parsley, dill has a fresh, citrus-like flavor that complements many dishes well. It’s really the star of this soup, and you’ll soon find out why after you make it. Not only do we love the taste of dill, it also provides a lot of essential nutrients. Vitamin A, C, folate, and iron are just a few you’ll be receiving in each bite of this creamy and delicious meal.
- Sweet potato: a well-known starchy, tuberous root vegetable that adds a natural sweetness to this recipe. Did we mention sweet potatoes are incredibly nutritious? In only 1 cup of cubed sweet potatoes, there is 4 grams of protein and almost 7 grams of fiber. We absolutely love using sweet potatoes in soups to create an extra thick and creamy texture.
- Miso paste: this traditional Japanese ingredient is made by fermenting soy beans with a certain type of fungus known as kōji mold. Miso paste is usually found at your local grocery store for a few bucks a tub, and it will last forever in the fridge. It may not be an ingredient you’d typically see in split pea soup, but miso adds the “umami” flavor that is usually provided by pork.
How to Make Yellow Split Pea & Sweet Potato Soup
First, you’ll need to rinse the split peas. We also recommend soaking them overnight if you remember (but it’s not 100% necessary). Next, transfer the peas to a large soup pot with vegetable broth, water, and bay leaves. Simmer all of that for about 45-60 minutes, or until the peas begin softening.
In the meantime, heat some olive oil in a skillet on medium. Throw in your diced onion and garlic, and sauté for a few minutes. Then, mix in the miso paste and turmeric, and sauté for another minute or so. Set the pan aside until your peas are ready.
Once the peas have softened, add in the onion mixture, chopped carrots, celery, sweet potatoes, corn, and zucchini. Cover the pot, and simmer for another 15-20 minutes, or until all the vegetables are tender.
With about 5 minutes of cook time left, add in the fresh minced dill, thyme, sea salt, and pepper. Taste and adjust seasonings to your liking. We personally love the taste of dill, so we use a lot. But, start with a smaller amount and work your way up with this herb.
You can serve this split pea soup on its own, or with some homemade sourdough bread for a nutritious and delicious meal.
How to Store This Yellow Split Pea & Sweet Potato Soup
You can store this soup in the fridge for 5-7 days, or in the freezer for up to 3 months. We recommend freezing it in individual containers so you don’t have to thaw and refreeze the whole batch all at one time.
Why You’ll Love This Yellow Split Pea & Sweet Potato Soup
This hearty soup is sure to fill your belly and provide you with a ton of nutrients. It’s:
- Nutrient dense
If you make this recipe, don’t forget to leave a comment, rate it, and tag us on Instagram with #brokebankvegan. Happy eating!
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9 servings per container
Serving Size1 servings
- Amount Per ServingCalories338
- % Daily Value *
- Total Fat
- Saturated Fat 0.6g 3%
- Sodium 429mg 18%
- Potassium 1126mg 33%
- Total Carbohydrate
- Dietary Fiber 19.8g 80%
- Sugars 7.81g
- Protein 17.4g 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.
Do I have to use fresh dill?
You do not have to use fresh dill, but we think it makes a huge difference in the taste of this dish. If you only have access to dry dill, remember to use about 1/3 as much.
Can I use other peas?
Yes, you can try green spit peas as well with varied results. We have only used yellow split peas, so we can’t attest to the taste or texture.
Do I have to use vegetable broth?
No, you don’t have to use vegetable broth. You can easily substitute this broth with water.