Anti-Inflammatory Golden Turmeric Split Pea Soup
Made with simple ingredients, this delicious golden turmeric split pea anti-inflammatory soup is perfect for a comforting but healthy meal.
NOTE: This post has been updated since it was originally published on March 30, 2023.
Every season is soup season for me, which is why I love making this healthy and delicious anti-inflammatory soup recipe all year long.
This delicious soup is loaded with anti-inflammatory ingredients that are perfect for boosting the immune system.
Anti-inflammatory foods are loaded with vitamins, minerals, antioxidants, and fiber – all aimed at helping to decrease inflammation, which can improve conditions such as heart disease, chronic pain, and chronic inflammation.
Whenever I am feeling run down or a little under the weather, there is nothing like a delicious healthy soup to help me feel better, which is why I love this immune-boosting comforting soup.
For those of you who are not a fan of split peas, I think you are going to change your mind with this soup recipe. It’s not like a traditional heavy split pea soup, this one is light, bright, and golden!
The preparation time for this recipe takes only minutes, most of the cooking time is simmering the soup on the stove. So let me share with you how to make delicious, comforting, golden turmeric and split pea anti-inflammatory soup.
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Kitchen Tools Used
- Large soup pot. I use the Caraway pot as all of their products are well-made, non-toxic, and beautifully designed.
- Blender. You have the option to use either a food processor, a blender, or a hand-held immersion blender.
- Glass container. It is best to store leftover food, including soups, in glass containers that have a tight sealing lid, versus using plastic. I tend to use mason jars or glass storage containers that are fridge and freezer-safe.
Ingredients To Make Turmeric Split Pea Anti-Inflammatory Soup
Onions. You can use either a yellow or white onion, preferably organic.
Garlic. I used freshly minced organic garlic but if you do not have fresh, feel free to use garlic powder.
Celery. Look for fresh and crisp, dark green celery stalks, preferably organic.
Carrots. No need to peel the carrots if they are organic, just make sure to wash them well.
Potatoes. I use Yukon potatoes for this recipe, however, feel free to use the potatoes you prefer – even sweet potatoes if you wish.
Lemon. Fresh lemon juice is best. You can also use fresh lime juice if you prefer.
Split green peas. Make sure to rinse your peas before using them.
Vegetable broth. Look for a low-sodium broth if you can. You can also use water and bouillon if you wish. My favorite is the Better Than Bouillon seasoned vegetable base.
Spices. Beautiful fragrant spices that give this anti-inflammatory soup its delicious flavor, such as thyme, turmeric, bay leaves, and smoked paprika.
Nutritional yeast (optional). I love using nutritional yeast on almost anything. It gives food a wonderful cheesy-like flavor, along with some added B vitamins.
Optional ingredients to consider
- Greens. Leafy greens are an amazing source of nutrients, fiber, and antioxidants, so feel free to throw a handful of them into your soup before eating. Greens, like baby kale and arugula, are tasty and wonderful, and so good for you.
- Cilantro. Fresh cilantro is a wonderful way to add even more nutrients and flavor to this delicious soup.
- Other spices. I have also used curry powder and cayenne pepper in this recipe. Frankly, you can never use too many spices in my mind, so have at it and experiment!
- Sour cream. Sour cream adds a wonderfully creamy taste and texture to this soup. You can even use vegan sour cream, like me, if you do not eat dairy.
- Parmesan cheese. Sprinkle a touch of parmesan cheese on top of this delicious anti-inflammatory soup for some added zest. Consider a vegan parmesan cheese if you are vegan.
How To Make Anti-Inflammatory Soup
NOTE: For the exact measurements, full recipe, and nutritional information, please see the printable recipe card below.
PREPARATION
- Dice onion, celery, and carrots. Place them on a plate and set aside.
- Mince garlic. Set aside.
- Dice potatoes (no need to peel). Set aside.
- Juice lemon. Set aside.
- Measure out all of the dry spices. Combine and set aside.
- Measure out split green peas. Rinse thoroughly, and set aside.
INSTRUCTIONS
Heat a small amount of water in a large pot. and add onions to sauté.
Add the celery and carrots and cook until starting to get tender.
Next, add the minced garlic and stir, then add the spices and stir to prevent burning.
Add the vegetable broth, split peas, and potatoes. Stir to combine.
Bring the soup to a boil, cover, and reduce heat to a simmer until the peas and potatoes are soft.
Using an immersion blender, or a food processor, blend to desired consistency.
Add lemon juice and nutritional yeast according to taste.
ENJOY!
How To Store
Glass container. It is best to store this soup in a glass container that has a tightly sealed lid, such as a mason jar or Tupperware container.
Fridge. This anti-inflammatory soup will last in the fridge for approximately 3-5 days.
Freezer. For longer storage, you can place this soup in the freezer, in a freezer-safe container. It will last in the freezer for up to 6 months.
Defrosting. When you are ready to eat the soup, take it out of the freezer and place it in the fridge for a few hours to thaw, before heating it to serve.
ProTip 1. Make sure your soup has cooled sufficiently before placing a lid on your container and storing it in the fridge or freezer.
ProTip 2. If you are storing your anti-inflammatory soup in the freezer, do not fill the soup to the tip-top of your container. The soup will expand when it is in the freezer and could potentially crack your container.
Recipe Notes & Tips for Success
Fully rinse. Make sure to fully rinse the split peas before using them.
No soaking. The split peas do not need to be soaked before cooking.
Vegetable broth. Feel free to use water with vegetable bouillon or, if you do not have any vegetable broth on hand, you can use water instead. Note that this will create slightly less depth of flavor but still flavorful.
Veggie swaps. Sometimes carrots make recipes too sweet for my taste. In this recipe, feel free to swap out the carrots for one medium red bell pepper. It too tastes delicious!
Heat sensitive. Feel free to leave out the crushed red pepper chili flakes if your taste buds are heat-sensitive.
Nutritional yeast. The nutritional yeast is optional but I love using it to give this soup a slight cheesy flavor. Plus nutritional yeast is a great source of B vitamins.
Blending. If you want to blend this soup entirely to make it perfectly smooth and creamy, that is your prerogative. Sometimes I also like to blend only about half of the soup, and then leave the rest in chunks. This gives the soup a beautiful smooth and creamy texture. Try it both ways and see what you like!
VIDEO: How To Make Split Pea Anti-Inflammatory Soup
Additional Healthy Anti-Inflammatory Recipes
- Best Soup For Sore Throat: Cold And Flu Fighting Season
- No Oil Sauteed White Beans and Swiss Chard Greens
- Crisp Vegan Caesar Salad: Easy Leafy Green Recipe
- Easy Quick Pickled Red Onions
More Healthy Recipes and Caregiver Support
Let’s Connect
I hope you enjoyed this article and will give this delicious anti-inflammatory soup a try.
It’s such a healthy soup that is great to boost your immune system if you are feeling under the weather or at any time of year.
QUESTION. Are you a soup-all-year type of person or just when the weather cools?
Let me know in the comment section below, I’d love to hear from you!
Printable Recipe Card
Anti-Inflammatory Golden Turmeric & Split Pea Soup
Ingredients
- 1 medium yellow onion
- 3 medium garlic cloves
- 3 stalks celery
- 2 medium carrots
- 2 medium yucon potatoes
- 1 medium lemon
- 1 cup dry split green peas
- 4 cups vegetable broth – low sodium preferred
- 2 tsp smoked paprika
- 1 tsp dried thyme
- 1 tsp ground turmeric
- 1 bay leaf
- 1/4 tsp sea salt – optional
- 1/4 tsp crushed red pepper flakes – optional
- 1/4 cup nutritional yeast – optional
Instructions
Preparation:
- Dice onion, celery, and carrots. Place them on a plate and set aside.
- Mince garlic. Set aside
- Dice potatoes (no need to peel). Set aside.
- Juice lemon. Set aside.
- Measure out all of the dry spices. Combine and set aside.
- Measure out split green peas. Rinse thoroughly, and set aside.
Instructions:
- Heat 1/4 cup of water in a large pot on medium-high heat. Add onions and water sauté for several minutes.NOTE: You will need to add water, a little bit at a time while cooking the onions and the rest of the vegetables, to prevent sticking.
- Add the celery and carrots to the pot and continue to cook until the vegetables are just beginning to get tender, adding more water as needed.
- Add the minced garlic and cook for one minute stirring continually to prevent burning.
- Add all of the dry seasonings to the sautéed vegetables and stir to combine, making sure the seasonings do not burn.
- Add the vegetable broth, split peas, and potatoes. Stir to combine.
- Bring the soup to a boil, cover, and reduce heat to a simmer for approximately 45-50 minutes, or until the peas and potatoes are very soft.
- Once fully cooked, turn off the stove and remove the bay leaf from the soup.
- Using an immersion blender, or a food processor, puree the soup to your desired consistency.NOTE: Blend fully to a puree, or you can leave it chunky for added texture.
- If you've used a food processor, pour the soup back into the pot and add lemon juice and nutritional yeast according to your taste preferences.Add additional salt and pepper if desired. ENJOY!
Notes
- Fully rinse. Make sure to fully rinse the split peas before using them.
- No soaking. The split peas do not need to be soaked before cooking.
- Vegetable broth. Feel free to use water with vegetable bouillon or, if you do not have any vegetable broth on hand, you can use water instead. Note that this will create slightly less depth of flavor but still flavorful.
- Veggie swaps. Sometimes carrots make recipes too sweet for my taste. In this recipe, feel free to swap out the carrots for one medium red bell pepper. It too tastes delicious!
- Heat sensitive. Feel free to leave out the crushed red pepper chili flakes if your taste buds are heat-sensitive.
- Nutritional yeast. The nutritional yeast is optional but I love using it to give this soup a slight cheesy flavor. Plus nutritional yeast is a great source of B vitamins.
- Blending. If you want to blend this soup entirely to make it perfectly smooth and creamy, that is your prerogative. Sometimes I also like to blend only about half of the soup, and then leave the rest in chunks. This gives the soup a beautiful smooth and creamy texture. Try it both ways and see what you like!
- Glass container. It is best to store this soup in a glass container that has a tightly sealed lid, such as a mason jar or Tupperware container.
- Fridge. This anti-inflammatory soup will last in the fridge for approximately 3-5 days.
- Freezer. For longer storage, you can place this soup in the freezer, in a freezer-safe container. It will last in the freezer for up to 6 months.
- Defrosting. When you are ready to eat the soup, take it out of the freezer and place it in the fridge for a few hours to thaw, before heating it to serve.
- ProTip 1. Make sure your soup has cooled sufficiently before placing a lid on your container and storing it in the fridge or freezer.
- ProTip 2. If you are storing your anti-inflammatory soup in the freezer, do not fill the soup to the tip-top of your container. The soup will expand when it is in the freezer and could potentially crack your container.
Not usually a split pea fan but I actually loved this recipe and will make again!
Oh I’m so glad. Thank you!
So delicious AND healthy. Love it
That’s always the best…