Recipe description
June 25, 2026
Split pea puree with vegetables
A fiber-rich split pea puree to support gentle digestion and variety.
High Fiber
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from split peas and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein and slow-digesting carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pea, split
1
cup
Carrot
1
piece
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
4
cup
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Spinach
1
cup
Instructions
1
Rinse the split peas under cold water and drain.
2
In a pot, heat the olive oil over medium heat. Add the chopped onion, carrot, and minced garlic. Sauté until the vegetables are soft.
3
Add the rinsed split peas, vegetable broth, salt, and black pepper to the pot. Bring to a boil.
4
Reduce the heat and simmer for about 30-40 minutes, or until the split peas are tender.
5
Stir in the spinach and cook for an additional 5 minutes.
6
Using an immersion blender, puree the mixture until smooth. Adjust seasoning as needed.
7
Serve warm, optionally garnished with a drizzle of olive oil.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
14 g
Protein
48 g
Carbohydrates
12 g
Fiber
6 g
Sugar
6 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
What are the main health benefits of this split pea puree with vegetables?
It provides plant-based fiber with potential prebiotic effects and polyphenols from the vegetables, in a creamy, easy-to-digest puree.
Is this recipe suitable for vegan or vegetarian diets?
Yes. It uses only plant-based ingredients.
Is this gluten-free?
Naturally gluten-free, as long as you use gluten-free seasonings and toppings.
How should I store leftovers?
Refrigerate in a sealed container for up to 3–4 days; freeze for longer storage.
How can I adjust the consistency of the puree?
Add more liquid to loosen it, or simmer longer to thicken; blend to a smooth texture.
Are there any digestive considerations with legumes?
Legumes can cause gas for some people; start with small portions and increase fiber gradually; soaking and thorough cooking can help.
What toppings or flavorings work well?
Drizzle with olive oil, add herbs, lemon zest, cumin, or paprika; seeds or croutons can add texture.
Can kids eat this?
Yes; the soft texture and mild flavors are usually kid-friendly; adjust seasoning for younger children.
Can I customize with other vegetables?
Absolutely—use seasonal or favorite vegetables to vary color and fiber.
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