Superfood Meltdown Smoky Vegan (or not) Gluten-Free Split Pea Soup
 Gluten-Free Split Pea Soup Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 175.9
- Total Fat: 0.8 g
- Cholesterol: 0.0 mg
- Sodium: 75.2 mg
- Total Carbs: 34.3 g
- Dietary Fiber: 12.2 g
- Protein: 10.4 g
View full nutritional breakdown of Superfood Meltdown Smoky Vegan (or not) Gluten-Free Split Pea Soup calories by ingredient
Introduction
Paleo doesn't approve of lentils, but even the staunchest say limited consumption is fine. Especially if you soak and sprout them (or even ferment them). The way I figure, if you're only occasionally going to do lentils, do split peas. They have 16.7 g of fiber in one serving compared to oatmeal's 3.4 g. This soup is thickened with an unbelievably rich volume of onions, cabbage and celery for thickening, and healthy collards and carrots. I use less salt than normal and add a teaspoon of miso and a tablespoon of nutritional yeast in my bowl of soup to add even more nutritional value--and protein. I make a big soup so I can freeze individual portions. Makes a great, filling last-minute supper and nice served with a salad. Paleo doesn't approve of lentils, but even the staunchest say limited consumption is fine. Especially if you soak and sprout them (or even ferment them). The way I figure, if you're only occasionally going to do lentils, do split peas. They have 16.7 g of fiber in one serving compared to oatmeal's 3.4 g. This soup is thickened with an unbelievably rich volume of onions, cabbage and celery for thickening, and healthy collards and carrots. I use less salt than normal and add a teaspoon of miso and a tablespoon of nutritional yeast in my bowl of soup to add even more nutritional value--and protein. I make a big soup so I can freeze individual portions. Makes a great, filling last-minute supper and nice served with a salad.Number of Servings: 8
Ingredients
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Ingredients:
Split Peas, 4 cup
Water (or chicken stock, if not vegetarian), 8 cups
Onions, raw, 2 cup, chopped
Onions, raw, 2 cup, liquefied in blender
Cabbage, fresh, 2 cup, liquefied in blender
Celery, raw, 2 cup, liquefied in blender
Celery, raw, 2 cup, chopped very fine
Carrots, raw, 1 cup, chopped
Collards, 1 cup, chopped fine to resemble parsley
Garlic, 4 cloves, chopped fine
Bay Leaf, 4 leaves
Thyme, fresh, 1/2 cup
Fresh ground black and white peppercorns to taste
Smoked Sea Salt to taste
Note: make it less salty than desired if you want to stir miso and/or nutritional yeast to your bowl of soup
3 tbsp Parsley, dried
Tips
If you're not vegetarian, you can add a smoky flavor with smoked bones (ask your local bbq joint to save the smoked bones after they make their pulled pork), or smoked turkey (I like smoked turkey necks), without having to resort to unhealthy ham and bacon with their preservatives and nitrites and saturated fat.
On the issue of soaking and sprouting split peas: because they have been cut in half, only one half of each pea will sprout. The other half will simply absorb water. Split peas thus will ferment quicker than other beans and lentils. Watch for the smell, and when you see your first sprouts, they are ready to cook.
Directions
Wash and drain split peas (after soaking and sprouting preferably). Reserve 1 cup of split peas to add in later. Put 3 cups of split peas in large stockpot with 8 cups of water (or chicken stock if you're not going for vegan). Bring to boil. Liquefy in blender the following: 2 cups of cabbage, 2 cups celery, two cups onions. Pour liquefied mix into boiling stockpot. Add finely chopped collards and celery. Then add smoked sea salt and pepper to taste. (Smoked sea salt may be a healthier option for a smoky taste than liquid smoke additives).
After cooking for an hour, add 1 cup reserved split peas, and add chopped carrots. In a saucepan, stirfry 2 cups chopped onion with garlic. Add into soup, along with bay leaves and thyme. Cook until carrots and reserved batch of split peas are tender.
Serve into bowls and (optional), stir in 1 tsp miso and 1 tbsp. nutritional yeast for healthy salt flavoring and added nutrition.
Serving Size: 8 hearty bowls
After cooking for an hour, add 1 cup reserved split peas, and add chopped carrots. In a saucepan, stirfry 2 cups chopped onion with garlic. Add into soup, along with bay leaves and thyme. Cook until carrots and reserved batch of split peas are tender.
Serve into bowls and (optional), stir in 1 tsp miso and 1 tbsp. nutritional yeast for healthy salt flavoring and added nutrition.
Serving Size: 8 hearty bowls