Hearty Vegetarian Pea Soup Recipe: High Protein & Fiber 🌱🥣

The Foundational Recipe Hearty and Meat-Free

This vegetarian pea soup recipe successfully replicates the rich, smoky flavor of the classic version. It achieves this deep, savory taste entirely without using ham or bacon 🚫. The core ingredients are dried split peas and intense aromatics. This soup is naturally hearty and dense in nutrients.

High Protein and Fiber Powerhouse

Dried split peas are a nutritional powerhouse. A single serving provides immense amounts of plant-based protein and dietary fiber 🌿. This makes the soup highly satiating. It is an excellent meal for managing hunger and supporting digestive health effectively.

The Essential Ingredients for Vegetarian Pea Soup

Authentic flavor requires building a strong base of vegetables and smoky spices. Using vegetable broth adds crucial depth of flavor.

The Base and Aromatics

Split Peas: 1.5 cups green split peas (rinsed and sorted).
Broth: 6 cups low-sodium vegetable broth 💧.
Aromatics: 1 large onion, 2 carrots, 2 celery stalks (all diced).
Garlic: 3 cloves, minced.

The Smoky Flavor Secret

Traditional pea soup relies on smoked pork for flavor. This recipe uses two key ingredients to replicate that smoky depth successfully 🔑.

Smoked Paprika: 1 tablespoon (provides essential smoky flavor).
Liquid Smoke: 1/2 teaspoon (optional, for intense, authentic smokiness).
Bay Leaf: 1 dried leaf.

Step-by-Step Cooking Instructions

The key to perfect pea soup is long, slow simmering. This allows the split peas to completely break down. This creates the soup's signature thick, creamy texture naturally 🥣.

Step 1: Sauté the Aromatics

In a large pot, heat 2 tablespoons of olive oil over medium heat. Sauté the diced onion, carrots, and celery until soft (about 8 minutes). Add the minced garlic and smoked paprika. Cook for 1 minute until fragrant. Do not burn the garlic.

Step 2: Simmer and Tenderize

Add the rinsed split peas, vegetable broth, and bay leaf to the pot. Bring the liquid to a boil, then immediately reduce the heat. Simmer, uncovered, on low for 45 to 60 minutes. Stir frequently to prevent the peas from sticking to the bottom of the pot ⏱️.

Step 3: Finish and Serve

The split peas should have completely disintegrated, creating a thick, creamy consistency. Remove the bay leaf before serving ❌. Adjust salt and pepper to taste. If the soup is too thick, add a small amount of water or broth. Garnish with fresh parsley or a drizzle of olive oil 🌟.

Nutritional Notes and Serving Hacks

This soup is a complete, satisfying meal that is excellent for meal preparation. It stores well in the refrigerator or freezer.

Protein and Fiber Density

This recipe provides approximately 10 to 12 grams of protein and a massive dose of fiber per cup. The high fiber content promotes stable blood sugar and lasting fullness. This is ideal for weight management.

Best Compliant Toppings

Serve the soup with crunchy, compliant toppings. Use homemade croutons made from whole grain bread. A dollop of plain cashew cream or a sprinkle of nutritional yeast adds richness and savory flavor 💡.

Conclusion: Hearty, Healthy, and Satisfying

This vegetarian pea soup is a hearty, high-protein, and high-fiber meal. The use of smoked paprika and slow simmering creates deep, comforting flavor without meat. Enjoy this clean, nutrient-dense soup for warmth and wellness 🌟.