Certainly! I’d be happy to provide you with a detailed recipe for a delicious Vegan Split Pea Soup.
What is Vegan Split Pea Soup:
Vegan Split Pea Soup is a hearty and nutritious dish made from dried split peas, vegetables, and seasonings. It’s a comforting soup known for its creamy texture and earthy flavor.
History:
Split pea soup has been enjoyed for centuries and has roots in many different cultures. It’s a dish that has evolved over time, with variations found in European, Middle Eastern, and North American cuisines. In the United States, it’s often associated with comfort food, especially during colder months.
Components:
Here are the main components you’ll need for Vegan Split Pea Soup:
Ingredients:
- 1 cup dried green split peas
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 bay leaf
- 1 teaspoon dried thyme
- 6 cups vegetable broth
- Salt and pepper to taste
- Olive oil for sautéing (optional)
Steps to Prepare Vegan Split Pea Soup:
Step 1: Prepare the Ingredients
- Rinse the dried split peas in a fine-mesh strainer and remove any debris.
- Chop the onion, dice the carrots and celery, and mince the garlic.
Step 2: Sauté the Vegetables (Optional)
- In a large soup pot, heat a tablespoon of olive oil over medium heat.
- Add the chopped onion, carrots, celery, and minced garlic. Sauté for about 5 minutes until the vegetables begin to soften.
Step 3: Add Split Peas and Seasonings
- Add the rinsed split peas to the pot along with the bay leaf and dried thyme.
- Pour in the vegetable broth.
Step 4: Simmer the Soup
- Bring the soup to a boil, then reduce the heat to low and cover.
- Simmer for about 45 minutes to 1 hour, or until the split peas are tender and the soup has thickened, stirring occasionally.
Step 5: Season and Serve
- Remove the bay leaf.
- Season the soup with salt and pepper to taste.
- You can use an immersion blender to partially blend the soup for a creamier texture if desired.
Step 6: Garnish and Enjoy
- Ladle the Vegan Split Pea Soup into bowls.
- You can garnish it with fresh herbs, a drizzle of olive oil, or a squeeze of lemon juice for added flavor.
Time Needed:
The total time needed to prepare Vegan Split Pea Soup is approximately 1 hour and 15 minutes, including preparation and cooking time.
This vegan soup is not only delicious but also packed with nutrients and fiber. It’s a great choice for a comforting and wholesome meal. Enjoy!
Certainly! Here are the nutrition facts and health information for Vegan Split Pea Soup:
Nutrition Facts (Per Serving – Approximate):
- Calories: 250-300 kcal
- Total Fat: 1-2 grams
- Saturated Fat: 0 grams
- Trans Fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 800-1000 milligrams (varies based on vegetable broth used)
- Total Carbohydrates: 50-60 grams
- Dietary Fiber: 15-20 grams
- Sugars: 10-15 grams
- Protein: 15-18 grams
- Vitamin A: 100-150% Daily Value (DV)
- Vitamin C: 20-30% DV
- Calcium: 4-6% DV
- Iron: 20-25% DV
Health Information:
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High in Fiber: Vegan Split Pea Soup is rich in dietary fiber, particularly from the split peas. This high fiber content can help with digestion and may contribute to a feeling of fullness.
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Low in Fat: This soup is naturally low in fat, making it a heart-healthy choice. It’s also free of saturated and trans fats.
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Protein Source: Despite being plant-based, split peas are a good source of plant-based protein, making this soup a suitable option for vegans and vegetarians.
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Rich in Vitamins: It provides a significant amount of Vitamin A, which is important for eye health and immune function. Additionally, it contains Vitamin C, which is an antioxidant that supports the immune system.
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Iron Content: The soup contains iron, a mineral essential for the formation of red blood cells and oxygen transport in the body.
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Low in Added Sugars: The natural sugars in the vegetables are the primary source of sweetness in this soup. It’s low in added sugars, making it a healthier choice.
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Sodium Consideration: The sodium content may vary depending on the vegetable broth used. To reduce sodium intake, consider using low-sodium vegetable broth or homemade broth.
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Low in Cholesterol: Vegan Split Pea Soup is cholesterol-free, which is beneficial for heart health.
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Weight Management: The combination of fiber, protein, and low-fat content in this soup can support weight management by promoting satiety and reducing the risk of overeating.
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Digestive Health: The fiber in split peas can aid in regular bowel movements and may contribute to a healthy digestive system.
Remember that the nutritional content can vary based on serving size and specific ingredients used, so it’s important to refer to product labels and consider individual dietary needs. Enjoy this nutritious and satisfying Vegan Split Pea Soup as part of a balanced diet.
