Category Archives: Rhubarb

Smokey Split Pea Soup (vegetarian, vegan)

I received a bounty of gorgeous split peas from my CSA (via Cayuga Pure Organics) and wasn’t feeling well last week so I made a lovely split pea soup. The original recipe is from Vegetarian Times but I didn’t have a lot of the ingredients (spinach, fennel) in house so I made my typical modifications to use what I had from my CSA  share and the results were utterly delicious and quite healthy.

Smokey Split Pea Soup topped with toasted fennel seeds

Smokey Split Pea Soup topped with toasted fennel seeds

Smokey Split Pea Soup

  • 2 cups dried green split peas – rinsed and picked over
  • Cooking spray (enough to coat the pan – about 5 seconds)
  • 2 cups chopped onions (one large or likely 2 medium)
  • 5 cloves minced garlic
  • 6 cups chopped cabbage (one small head or a portion of a larger one)
  • 3 cups vegetable broth
  • 1/2 tsp salt
  • 1 tsp fennel seeds (plus 1 tsp more for optional toasting)
  • 1/2 tsp dried thyme
  • 1/2 tsp smoked paprika
  • 6 cups baby kale
  • water

In a large pot coated with cooking spray, saute onion and cabbage until soft — about 7-10 minutes. Add in the garlic and cook for another two minutes.

Deglaze the pot by adding in 1 cup of broth and simmer for 2-3 minutes. Add in split peas, 1 tsp fennel seeds, dried thyme, smoked paprika, salt, 8 cups of water and remaining 2 cups of broth. Bring to a boil and then lower to a simmer. Simmer covered for about an hour or until the split peas are tender, checking it every 10 minutes or so to give it a nice stir.

Add in kale and cook about 4-5 minutes until kale is wilted and tender.

Puree soup with an immersion blender until smooth (and double check the blender for stray cooked kale — mine kept getting jammed). Season with salt/pepper as needed and add in 5-10 drops of the liquid smoke (depending on how smokey you wish it to be!). Stir well or run the immersion blender again.

If you wish, take 1 tsp of fennel seeds and toast them in a small skillet for two minutes or until they turn golden and smell yummy.

Serve soup and top with optional fennel seeds if you wish.

Enjoy!

I ran the recipe ingredients through the recipe calculator on MyFitnessPal to see what it netted out to be. If you portion this into six servings (mine were 2 cups each), here’s the breakdown:

  • Calories: 309
  • Fat: 1.8 grams (.1 polyunsaturated, .1 monounsaturated)
  • Cholesterol: 0
  • Sodium: 548.4 mg
  • Potassium: 1,142.1 mg (almost a quarter to a third of the recommended allowance depending on the measure!)
  • Carbs: 54.9 g
  • Fiber: 20 g (!!!!)
  • Sugars: 11.8 g
  • Vitamin A: 19.8%
  • Vitamin C: 113% (!!!!)
  • Calcium: 16.9%
  • Iron: 20.7 percent
Split peas - dried and ready to be used in another batch of smokey split pea soup!

Split peas – dried and ready to be used in another batch of smokey split pea soup!