• Nicole Bolar

Split Pea Soup: Instant pot and stove top instructions

Hearty, comforting, and delicious, this split pea soup is perfect for a cold, winter day! Split peas are high in protein, fiber, vitamins, and minerals, making them a great addition to any meal!

It may sound crazy, but in the wintertime, I make this split pea soup almost every week! Somehow I can eat the same thing for dinner every night and not get tired of it. This recipe is also great when I'm short on time because soups make such large quantities that I always know I have something healthy prepped in the fridge.


Why you need to add split peas to your diet:

  1. They can help you lose weight – There are only 90 calories per 1/4th cup of dry split peas, and because dried beans almost double in size when they cook, that makes 1/2 cup of cooked split peas approximately 115 calories. When you're counting calories this is a great plant-based option that can help add volume to your meals without all of the extra calories. As an added benefit, split peas are also very low in fat and sodium!

  2. They can help fuel your workouts – Each serving of split peas has 9 grams of plant-based protein! Getting an adequate amount of protein is essential for athletes or anyone trying to gain muscle in the gym. Also, during a workout, your muscles depend on glycogen levels to sustain your energy. Therefore, the carbohydrates in split peas can help replenish your body with the essential nutrients it needs to get back to normal after a grueling sweat session.

  3. They'll keep you fuller for longer – Split peas are high in fiber, which takes up more space in your stomach and makes you feel more satisfied during a meal. This is helpful to avoid overeating.

  4. They're rich in vitamins and minerals – Split peas are a great source of vitamins A, C, and K as well as minerals like Thiamine, Folate, Manganese, Iron, and Phosphorus!

Split Pea Soup


Prep Time: 5 mins

Cook Time: 1-2 hours

Servings: 5-6 people

Category: Lunch, Dinner, Vegan, GF


Ingredients

  • 1 one-pound bag of split peas

  • 6-7 stalks of celery

  • 5-6 large carrots

  • 3-4 baby white potatoes

  • 1 yellow onion

  • 1 cup kale

  • 3 garlic cloves

  • 4 cups vegetable broth

  • 3 cups of water

  • 1 bay leaf

  • Salt and pepper

Instructions: Stove Top

  1. Dice the onion and mince the garlic cloves. Set aside and chop the celery and carrots. Cube the potatoes.

  2. Prepare a large and deep pot on the stove. Add a splash of water into the pot and add the onions. Sautee on medium heat until translucent.

  3. Turn the heat to low and add the minced garlic to the onions, stirring frequently.

  4. Next, add the chopped vegetables and potatoes into the pot. Stir to mix with the onions and garlic about 1-2 minutes.

  5. Pour in the vegetable broth and water and add the lentils and the bay leaf to the pot. Mix thoroughly to make sure the lentils are distributed.

  6. Cover and bring to a boil, then reduce the heat and simmer. Add the salt and pepper.

  7. Simmer on low- medium for 1.5 - 2 hours.

  8. At the end of the cooking process, turn the heat off and add the kale, letting the residual heat lightly cook the greens. Serve as desired.

Instructions: Instant Pot (must be at least 6 quarts)

  1. Dice the onion and mince the garlic cloves. Set aside and chop the celery and carrots. Cube the potatoes.

  2. Pour everything except for the kale into the instant pot. Stir to evenly distribute everything. Put the lid on the instant pot and set the valve to “sealed.”

  3. Pressure cook on high for 15 minutes. *

  4. Once the time is complete, use the 10-minute quick release to de-pressurize the pot.

  5. Add the kale and stir, letting the heat from the soup cook the greens.

  6. Store or serve as desired.

Notes

  • With a soup this large, it’s normal for my instant pot to take almost 45 minutes to fully heat up and start the cooking time.

  • Leftovers will last about 1 week in the fridge. It can also be frozen for up to 3 months.


I would love to see your recreations! Tag me on Instagram @nicolebolar.blog if you give this one a try!



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