Delicious Split Pea Soup

What’s green, difficult to photograph to make look appealing, and warms you up when it’s cold outside?  Split pea soup!!

It’s funny how people say that plant-based eating is expensive… If you stick with whole, unprocessed foods like grains, legumes and vegetables, it’s really not.  It’s when you get into buying speciality sauces, pre-packaged foods and desserts that it can get pricey.  Ironically, I remember spending a fortune on filet mignon and salmon, easily dropping $80 at the butcher to buy enough for a dinner for 6.  The other day at the bulk food store, I think I spent $8 on split peas and black beans that would feed our family easily for a week and a half!  I love that these legumes are health promoting and don’t leave us feeling overly full and tired after consuming them.  It is also a great feeling knowing that no animals were killed or torn away from their mother simply to satisfy my desire to consume flesh or dairy.

The weather here has been a bit snowy and cold lately so it has inspired me to try out my new Insta Pot!  I “won” it at a silent auction at my daughter’s grad Variety Show a couple of weeks ago.  My husband “won” a bar fridge and a few other things… let’s just say it was an expensive night.  The good thing is I am saving on my plant-based diet!

Anyways… with this recent cold snap, I have had a hankering for split pea and potato soup.  You know, the kind that is thick and hot and warms you up inside when it is snowing outside?  This Insta Pot thing is actually really great…  I spent about 10 minutes chopping up veggies, threw all of the ingredients into the pot, and BAM, 15 minutes later the soup was done and 20 minutes after that, (because it takes time to sit and decompress… I feel like there is a lesson in that somewhere…), dinner!  While it was cooking, I picked up my daughter from work at “It’s a Bakery” and bought a delicious loaf of whole grain bread.  When we opened the door, our home smelled like my childhood.  Don’t you love it when that happens?

What is great about split peas?  

• high in protein and fibre
• low in calories
• a good source of magnesium, 3 B vitamins, folate, calcium and potassium
• inexpensive and store well

In this video, Dr. Fuhrman explains how ingesting legumes can change your gut bacteria in a positive way, making eating beans frequently even more beneficial to your body. 

Here are the photos of my Split Pea soup making. 

It was a winner with my daughter… two nights in a row, so that is huge in my mind.  Especially since it’s not the most attractive colour!!  If you don’t have an Instant Pot, never fear!  A regular pot will work.  Just cook on low-medium, stirring occasionally until the vegetables and peas reach a desired tenderness.

Delicious Split Pea Soup

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Serves: 6-8 Prep Time: 15 minutes Cooking Time: 30 minutes 30 minutes

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 2 cups dried split peas, sorted and rinsed
• 7 cups vegetable broth, or 7 cups of water and 3 bouillon cubes
• 1 onion chopped
• 4 large cloves of garlic
• 2 medium carrots, chopped finely
• 2 ribs of celery, chopped finely
• 1 medium potato, chopped finely
• 1 bay leaf
• 1 teaspoon smoked paprika
• 1 teaspoon basil
• 1 teaspoon thyme
• 3 tablespoons nutritional yeast
• 1/4 cayenne pepper
• salt and pepper to taste

Instructions

1. Chop all vegetables and place into Insta Pot.
2. Add all of the rest of the ingredients.
3. Place the lid on the Instant Pot and set the pressure release valve to sealing. Select the Pressure Cook or Manual setting and set the cook time for 15 minutes at high pressure.
4. Let the pressure release naturally for 20 minutes. Carefully, so you don't burn yourself, move the pressure release to Venting to release any remaining steam. Open the pot and stir and serve!  

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