split pea soup served in a bowl with bread, carrots and some fruits

Split Pea Soup: How To Make a Simple Warming Recipe

This vegetarian split pea soup is inspired by the Moroccan Bissara. It’s loaded with vitamins, minerals, fiber, and protein. Ideal for cold winter days.

Prep time: 5 minutes Rest time: 1 hour Cook time: 30 minutes
Complexity: 2
Servings: 2
sesame free lunch breakfast dairy-free gluten free vegetarian dinner egg-free peanuts free tree nuts free soy free one-pot vegan

About Split Pea Soup

A bowl of split pea soup topped with peas and cilantro.

This warming soup is inspired by the Moroccan split pea soup called Bissara or Bessara. Bissara is a popular, versatile dish. It can be made of dried fava beans or dried split peas. Split Pea soup is a protein rich vegan dish. It can be enjoyed on its own or with bread. Packed with vitamins, minerals, fiber, and protein, this wholesome soup is perfect for chilly winter days.

What Are Split Peas?

green split peas along side with yellow split peas.

Split peas are peas that are dried, peeled, and split. They are a type of legume, like beans, lentils, and chickpeas. split peas and are used in soups and stews. They typically yellow or green in color. Yellow split peas are the most common type. They have a mild flavor and are relatively quick to cook. Green split peas have a slightly stronger flavor than yellow split peas. They take a bit longer to cook than yellow split peas. Green split peas are often used in Indian and Middle Eastern dishes.

Split Peas Nutrition

green split peas along side with yellow split peas.

Split peas are highly nutritious. They are a good source of protein, fiber, and iron. Split peas offer a variety of health benefits:

Support heart health: Split peas are a good source of fiber. They can help lower cholesterol levels and reduce the risk of heart disease. Fiber also positively impacts digestive health. It can effectively prevent constipation.
Manage blood sugar levels: Split peas are a low-glycemic index (GI) food. They slowly release sugar into the bloodstream. This can help manage blood sugar levels and reduce the risk of type 2 diabetes.
Support immune function: Split peas are a good source of zinc, which is important for immune function.

Bissara and the Plate Method

Bissara or split pea soup is a protein rich dish. It’s usually served with bread, a drizzle of olive oil and lemon jus. To add more greens, you can top it with some cilantro or parsley. This meal combination aligns with the  plate method‘s recommendations. It will keep you feeling good and satisfied.

How To Cook Split Peas?

A bowl of cooked split peas with a spoon, resting on a bed of uncooked green split peas.

Split peas are typically cooked in soups and stews. Their cooking time differs for yellow and green split peas.
Start by soaking the split peas in water for at least 4 hours or overnight. Soaking legumes reduce cooking time. It also enhances nutrients absorption. Then drain and rinse the split peas. Bring the split peas to a boil, then reduce heat and simmer. Cook the split peas until they are tender. Yellow split peas will usually take about 30-45 minutes. Green split peas will take loger to cook about 45-60 minutes.

If you are making this dish last minute, you can use an instant pot to reduce cooking time. It will take about 15 to 20 minutes for the split peas to be tender.


Split Pea Soup Recipe

Ingredients

This is one of the easiest pea soup recipes. To make this nutritious plant-based dish, you need simple ingredients:

  • 2 cups of split peas
  • 3 cloves of garlic
  • 2 tbsp of olive oil
  • 1 tsp of cumin
  • Salt and pepper
JustaPlate recipe Split Peas Soup ingredients photo 5

Instructions

1) Soak the split for 1 hour, then rinse and drain them.

2) To a large pot, add the split peas along with olive oil, garlic, cumin, salt, and pepper.

3) Add 2 cups of water or adjust water volume until the peas are covered.

4) Bring to a boil and reduce to simmer for 30 minutes or until the peas are soft. If needed add hot water to the peas until they cook.

5) Blend and adjust the seasoning if desired.

6) Serve with a drizzle of olive oil, a squeeze of lemon, and a slice of bread.



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Author: JustaPlate  

Created: mardi, 2 mai 2023  

Updated: mardi, 2 mai 2023  

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