It only takes one hearty vegetarian soup to ignite a craving within your taste buds for more! Of course the best time to indulge in hot soups is when the thermometer drops, but that doesn’t stop me from enjoying this recipe any other time of the year!
I’ve selected all the simple base ingredients of split peas, onion and potato. Then I’ve added in some zestful lemon, infused by some of my all-time favorite healing herbs to create a comforting soup that deeply nurtures the body cells!
Split peas are an ingredient I only discovered recently, and decided to have add it constantly to my pantry. I am very used to using frozen peas any time of the year and experimenting with the photogenic spring snow peas, but never knew that the humble split peas can add such a lovely creaminess to the soups and stews, while making them so filling and flavorful. They are harvested when pea pods are mature and all the nutrients are at their pick.
Split peas are packed with fiber (about 65% of their weight) and minerals, especially manganese and copper, the key ones involved in the natural detoxification process. Vitamin B1 and B9 (folate), responsible with energy production and cell regeneration are also present in high concentrations in split peas.
Their fiber is both soluble and insoluble, with health benefits of stabilizing blood sugar, nourishing the microbiome and stimulating the immune system, absorbing the old oestrogen, cholesterol and toxins and preventing them from leaking back into the blood stream.
Parsley is a reliable source of vitamin K, with just half a cup offering well and above your recommended daily needs. Parsley is also a great source of vitamin C which performs a myriad of functions in the body, such as repairing tissue, fighting off free-radicals and giving your immune system a good boost. I’ve included mint due to its full-bodied flavor, but also because it’s been shown to possess anti-cancer properties and sooth the digestive system.
You may not think of celery as a common addition to soup, as it’s mighty delicious when it’s crisp and raw, however you’ll notice its distinctive taste blends well with parsley and mint. Celery offers protection to the digestive tract, which is great if you have any digestive issues such as heartburn, bloating or acid reflux.
Celery is also good for upping your intake of vitamin K, much like parsley. Your body needs vitamin K to utilize calcium, which is why it’s renowned for building healthy strong bones.
I find lemon to be important in this recipe, not only for added flavor but for its array of health benefits. The benefits of lemon juice, is probably one of the most talked about health topics within the internet world. It’s touted for aiding in weight loss, hydrating and clearing the skin of blemishes, freshening breath and detoxifying the body.
This soup quickly became a favorite for its creaminess and filling effects, being also a good ally for whenever I feel burdened and need a gentle digestive cleanse.
- 1&1/2 cup split peas
- 4 cups water
- 2 medium yellow onions, finely chopped
- 2 celery stalks, chopped
- 1 medium potato, peeled and cut into chunks
- 1 small bunch fresh parsley, finely chopped
- 1 small bunch fresh mint, finely chopped
- ½ tsp sea salt
- ½ lemon, juice only
- 1 tsp turmeric powder
- ½ tsp chili flakes
- 1 tbsp extra virgin olive oil
- Organic lemon zest, Greek yogurt – to serve
- In a medium soup pot add the olive oil, split peas, potato, onions, celery stalks, turmeric and chili flakes, and cook for five minutes over low heat.
- Add the water, turn the heat to medium and bring to boil.
- Simmer for 20 minutes over low heat, then add the parsley, mint, and lemon juice and mix to combine.
- Process two or three times with an immersion blender, just to obtain creaminess but still preserving some texture from the peas.
- Divide into serving bowls, add a dollop Greek yogurt, garnish with lemon zest and serve warm.