Whole Food Smoky Green Split Pea Soup
This Whole Food Smoky Green Split Pea Soup is the ultimate bowl of plant-based comfort. This soup is made with simple pantry staples. They include dried green split peas, carrots, celery, onions, and a touch of smoky paprika. It is hearty, healthy, and 100% plant-based. It’s oil-free, naturally gluten-free, and packed with fiber and plant-powered
Post Date: April 06, 2025
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
protein. You can blend it silky smooth. You might keep it chunky or do a bit of both like I do. This soup is a satisfying one-pot meal. It’s easy enough for weeknights and perfect for meal prep to have during the upcoming week.
Packed with Plant-Based Goodness
Split peas are nutritional powerhouses—rich in fiber, iron, and plant-based protein. This soup is made with whole food ingredients like carrots, celery, and onions. You can add optional potatoes. By doing so, you’re getting a satisfying dose of veggies in every spoonful. It’s oil-free, naturally gluten-free, and supports heart health, digestion, and blood sugar balance. Plus, the smoked paprika brings in bold flavor without needing processed ingredients. For extra depth, add a splash of lemon balsamic, lemon juice, or apple cider vinegar at the end.
So Easy, You’ll Make It on Repeat
Just chop a few vegetables, rinse the split peas, and simmer everything together in one big pot. A quick dry-sauté of the vegetables to brings out their natural sweetness. No need to soak the peas. No fancy steps are needed. Paprika gives this dish its rich, smoky depth, ham hocks are not needed for flavor. The luscious texture comes from blending part of the soup.
In about 45 minutes, you’ve got a thick, flavorful soup. It’s perfect for dinner and even better the next day. This makes it a terrific make ahead. Each bite feel far more indulgent than you’d expect from such wholesome ingredients. It’s the perfect cozy meal for chilly winter nights. It’s ideal for lazy weekends. Pair this meal with my Sourdough Whole Grain Artisan Bread or Sourdough Breadsticks (No Oil). True comfort food—without compromise.
Serve It Your Way
You can blend it fully for a smooth, silky soup. Alternatively, purée half for the best of both worlds: creamy and chunky. Either way, it’s a hit.
So are looking for a nourishing meal that’s easy, healthy, and totally satisfying? This Whole Food Smoky Green Split Pea Soup is your new go-to. When you’re craving something cozy and deeply satisfying, this soup covers all the whole food plant-based needs. It’s warm, hearty, and made with just a handful of pantry staples. Whether you’re new to plant-based eating, this soup delivers big flavor and comfort. It’s perfect for a longtime fan of legumes with minimal fuss.
Grocery List
Produce
carrots
celery
onions
potatoes
Pantry
dried split peas
vegetable stock
smoked paprika
dried thyme
Misc
salt
pepper
water
Add-Ins and Substitutions
You can replace the green split peas with yellow split peas. Yellow split peas are the sibling to green split peas, with a milder, slightly sweeter flavor. They cook the same way and work perfectly in any recipe that calls for green split peas.
Green or brown lentils are also a top substitute! They cook faster than split peas and have a similar earthy flavor and creamy texture when cooked down. Perfect for soups and stews.
Yellow or red lentils are also a great option. They break down quickly and give a smooth, soft texture. This is ideal for puréed soups. Note: red lentils will cook much faster (15–20 mins) and create a softer result.
No matter which substitute you use, be sure to adjust cooking time and liquid levels accordingly. Pay special attention to lentils. They usually require less time and water than split peas.
Storing
Store in an airtight container in the refrigerator for up to 4 days.
Nutrition 411
Mirepoix (pronounced meer-pwah) is a simple blend of onions, carrots, and celery—isn’t just a flavor base; it’s a nutritional powerhouse. Onions are rich in antioxidants like quercetin. These antioxidants support heart health and reduce inflammation. They also act as natural prebiotics to promote gut health. Carrots bring a vibrant dose of beta-carotene. This converts to vitamin A for immune and eye health. They also provide fiber and antioxidants that support overall wellness. Celery, often underrated, is packed with vitamins K and C, as well as compounds like apigenin that may reduce inflammation. It’s also hydrating and can help support healthy blood pressure. When combined, these three vegetables create a low-calorie, fiber-rich foundation. This foundation enhances the flavor and improves the health value of soups, stews, and sauces. Mirepoix is truly comfort food at its most nourishing.
Split peas are a nutritional powerhouse, especially for those following a plant-based lifestyle. They are an excellent source of plant-based protein. A cooked cup offers about 16 grams, which helps support muscle health. This also keeps you feeling satisfied. Just as impressive is their fiber content. It is also around 16 grams per cup. This promotes healthy digestion, supports heart health by helping to lower cholesterol, and helps regulate blood sugar levels. Naturally low in fat and calories, split peas are nutrient-dense without being heavy. They’re also rich in essential vitamins and minerals like folate, iron, magnesium, potassium, and zinc. These elements support energy, immunity, and cardiovascular health. Thanks to their low glycemic index, split peas digest slowly. They offer sustained energy and help keep blood sugar levels stable. Hearty, affordable, and deeply nourishing, split peas are a smart, wholesome choice for comfort food that loves you back.
Whole Food Smoky Green Split Pea Soup
Equipment
- Medium Stock Pot
- Cutting board and chef knife
Ingredients
- 1 16 oz package dried green split peas
- 4 cups water plus up to 2 more cups more for blending and to reach desired consistency (see note)
- 4 cups vegetable stock 1 32 oz. carton
- 1 cup small diced carrots
- 1 cup small diced onions
- 1 cup small diced celery
- 1 cup small diced potato optional
- 2 teaspoons smoked paprika
- ¾ teaspoon dried thyme to taste
- ¾ teaspoon salt to taste
- ½ teaspoon ground black pepper to taste
Instructions
- Rinse the split peas under cold water, removing any debris or stones. Drain well.
- Heat a large soup pot or Dutch oven. When drops of water dance like mercury balls on the bottom add the carrots, onions, celery, and potatoes (if using). Dry sauté until vegetables soften and caramelize a bit.Stir in the smoked paprika, salt, thyme, and black pepper.
- Add the water to deglaze the pot. Add the vegetable stock. Add the split peas. Heat over medium-high until the soup begins to boil.
- Reduce the heat to low, cover partially with a lid, and simmer gently for 30 to 45 minutes. Stir occasionally, until the split peas are very soft and the veggies are tender.
- Taste and adjust salt, pepper, or smoked paprika as needed.
Finish the Soup One of Two Ways
- For Creamy Texture you have two options. 1) Puree ALL of the soup using an immersion blender or traditional blender.2) Puree HALF of the soup using an immersion blender or traditional blender.
- Once the soup is cooked, use an immersion blender to blend roughly all or half of the soup *right in the pot*, leaving the other half chunky for texture.
- *Alternatively*, you can transfer all or half of the soup to a blender, blend until smooth, then return it to the pot and stir to combine.
- Ladle into bowls and enjoy warm. Optional: garnish with a sprinkle of fresh herbs, a dash of hot sauce, or a swirl of plant-based cream.
Notes
More PF Soup Recipes
Pappa al Pomodoro Soup
Carabaccia – Tuscan Red Onion WFPB Soup
Healthy Tuscan Bread Soup (Pancotto or Ribollita)
Healthy Hearty Tuscan Vegetable Farro Soup
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