Vegan Split Pea Anti-Inflammatory Soup Recipe (no oil)

This delicious vegan split pea anti-inflammatory soup recipe is loaded with nutrient-dense foods and should be a part of everyone’s healthy diet. Made with simple ingredients, and perfect for the immune system. I recommend making this soup for dinner tonight, a yummy comforting healthy meal.

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For me, soup season is every season. I love to make soups all year round, and the perfect time for soup is whenever it suits your fancy. That said, 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. That is why I love this vegan anti-inflammatory soup recipe.

For those of you who are not a fan of split peas in any shape or form, I think you may change your mind with this soup recipe.

I like this recipe because it is loaded with anti-inflammatory ingredients and is great for your health, as part of an anti-inflammatory diet.

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.

However, I also love this anti-inflammatory soup recipe because it just tastes so good! The preparation time for this recipe is only minutes, as most of the cooking is simmering the soup on the stove for a time.

Vegan Split Pea Anti-Inflammatory Soup Recipe Tips

Split green peas do not require soaking prior to cooking. Just make sure to rinse the split peas well before you use them.

Sometimes using carrots can make recipes too sweet for my taste. In this recipe, I swapped out the carrots for one medium red bell pepper, and it was delicious!

If you like other types of potatoes, you can use those instead of Yukon potatoes. You can even use sweet potatoes but in that case, use just 1 medium potato.

If you don’t have vegetable broth on hand, you can use water instead, but I feel like the broth gives this soup a greater density and depth of flavor. You can even make your own vegetable stock for even more anti-inflammatory compounds.

If you don’t care about this soup being vegan, you can easily use chicken broth, or make your own bone broth, or chicken stock.

If you don’t have lemons or limes, in a pinch you can use apple cider vinegar. It gives this soup a slightly different taste but is still very delicious nonetheless.

I like to water saute my onions and vegetables versus using oils such as olive oil or any other type of oil. Water sauteing is very easy once you get the hang of it. The main thing is to stir often and keep adding a little bit of water as you see the vegetables starting to stick.

Water sauteing helps keep your healthy meals low in fat. Save your fat consumption for healthy fats such as nuts, seeds, and avocadoes! 😉

When serving this soup, a good idea would be to try slicing up a few pieces of fresh sourdough crusty bread to go with it. Really there’s nothing better, is there? 😉

Vegan Split Pea Anti-Inflammatory Soup Recipe Notes

The nutritional yeast is optional but I love using it to give this soup a slightly cheesy flavor. Plus nutritional yeast is a great source of B vitamins.

Feel free to leave out the crushed red pepper chili flakes if your taste buds are very heat intolerant. The small amount in this recipe does not give the soup a big kick but I know people who are very sensitive to heat, so you be the judge. You can also use black pepper instead.

If you want to blend this soup entirely to make it perfectly smooth and creamy, that is absolutely 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 great creamy, but not too creamy, texture. Try it both ways and see what you think!

Handy Kitchen Tools To Consider

Here are the kitchen tools I used to make this recipe.

large pot OR Dutch oven

wooden cooking spoon

food processor OR blender

immersion blender

Vegan Split Pea Anti-Inflammatory Soup Recipe Ingredients

1 medium yellow onion

3 medium garlic cloves

3 stalks celery

2 medium carrots

2 medium Yukon potatoes

1 medium lemon (or lime if you prefer)

1 cup dry split green peas

4 cups vegetable broth (low-sodium)

2 tsp smoked paprika

1 tsp dried thyme

1 tsp ground turmeric

1 bay leaf

1 tsp sea salt

1/4 tsp crushed red pepper chili flakes

1/4 cup nutritional yeast (optional)

Other ingredients you may want to consider

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.

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!

Vegan Split Pea Anti-Inflammatory Soup Recipe Instructions

Preparation:

• Dice celery, and carrots.
• Mince garlic.
• Finely dice onion.
• Dice potatoes (no need to peel).
• Juice lemon (or lime)
• Measure out all of the dry spices. Combine and set aside.
• Measure out split green peas. Rinse thoroughly, and set aside.

Cooking Instructions:

1. In a large pot, heat 1/4 cup of water on medium heat. Add chopped onion and water, and saute until just tender. NOTE: You will need to add a little bit of water at a time while you are cooking the onions, and all of the rest of the vegetables to prevent sticking.
2. Once onions are just beginning to get tender, add minced garlic and cook for one minute.
3. Next, add celery and carrots, and continue to cook, adding water as needed, until vegetables are just tender.
4. Add all of the dry seasonings to the vegetable mixture, and stir to combine, making sure the seasonings do not burn.
5. Add vegetable broth, split peas, and potatoes. Stir to combine.
6. Bring soup to a boil, and then cover and reduce to low heat to simmer, for approximately 50 minutes to 1 hour, or until the peas are very soft and breaking apart.
7. Once fully cooked, turn off the stove and remove the bay leaf.
8. In a food processor or regular blender, or using an immersion blender, puree soup to desired satisfaction (either fully or you can leave bits of ingredients for texture).
9. Pour back into the large pot, and add lemon juice (or lime juice) and nutritional yeast according to taste. Add additional salt and pepper as desired. ENJOY!

How To Store

Store any extra soup in a glass airtight container in the fridge. This vegan split pea anti-inflammatory soup will stay fresh for 3-4 days in the fridge.

Or you can freeze any remaining soup in the freezer for up to 6 months.

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Let’s be social

If you make and enjoy this Vegan Split Pea Anti-Inflammatory Soup, I would love it if you give it 5 stars and comment below.

You can also follow me, and my life on Cape Cod, on my Instagram page @parkinsons_and_us.

VIDEO: Step-By-Step Instructions On How To Make This Vegan Split Pea Anti-Inflammatory Soup Recipe

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Printable recipe for you to enjoy