Hearty vegan Mediterranean split pea soup made with herbs, vegetables, and olive oil. A healthy, protein-rich plant-based meal.
🧾 Ingredients
- 1 tbsp olive oil
- 1 small onion, diced
- 2 carrots, diced
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried thyme
- ½ tsp ground cumin
- ½ tsp smoked paprika
- Salt and black pepper, to taste
- 1½ cups dried green split peas, rinsed
- 6 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 2 cups chopped spinach or kale
- Juice of ½ lemon
👩🍳 Instructions
First, heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery, then sauté until softened.
Next, add the garlic, oregano, thyme, cumin, smoked paprika, salt, and pepper. Stir and cook until fragrant.
Then, stir in the split peas, vegetable broth, and diced tomatoes.
After that, bring the soup to a boil. Reduce the heat, cover, and simmer for 40–45 minutes, stirring occasionally, until the peas are tender.
Next, add the spinach or kale and cook for 3–5 minutes, until wilted.
Finally, stir in the lemon juice. Taste and adjust seasoning before serving.
💡 Tips & Variations
- Creamier texture: Blend part of the soup with an immersion blender.
- Extra protein: Add white beans or chickpeas.
- Spicy version: Add red pepper flakes or harissa.
- Slow cooker: Cook on low for 7–8 hours.
- Make ahead: Soup thickens as it sits—add broth when reheating.
🌟 Benefits of Vegan Mediterranean Split Pea Soup
First, this soup is rich in plant-based protein and fiber, helping keep you full longer.
Additionally, Mediterranean herbs and olive oil support heart health.
Moreover, split peas are budget-friendly and nutrient-dense.
Furthermore, this one-pot meal is naturally vegan, dairy-free, and gluten-free.
In addition, it’s perfect for meal prep and freezer-friendly.
Finally, it offers comforting flavor with wholesome ingredients.
📊 Nutrition Facts (Per Serving – Approximate)
- Calories: 290
- Protein: 16g
- Carbohydrates: 45g
- Fiber: 15g
- Fat: 6g
- Saturated Fat: 1g
- Sugar: 6g
- Sodium: 520mg
🧒 Kid-Friendly Version
To make this soup kid-friendly, reduce the spices and blend the soup until smooth for a creamy texture. You can also add small pasta shapes or serve it with toast soldiers to make it more fun and familiar for kids.
