Recipe description
May 27, 2026
Split Pea Soup with Carrots
Nourishing split pea soup that supports digestion and fiber variety.
High Fiber
Plant Based
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from split peas and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein from legumes and slow-release 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
2 servings
Pea, split
1
cup
Carrot
2
piece
Onion, green
1
piece
garlic
2
clove
vegetable broth
4
cup
Oil, olive
1
tablespoon
Salt
1
teaspoon
black pepper
0.5
teaspoon
bay leaf
1
piece
Parsley
1
tablespoon
Instructions
1
Heat the olive oil in a large pot over medium heat.
2
Add the chopped onion and diced carrots, sauté until softened.
3
Stir in the minced garlic and cook for another minute.
4
Add the split peas, vegetable broth, bay leaf, salt, and pepper.
5
Bring the mixture to a boil, then reduce heat and simmer for about 30-40 minutes or until peas are tender.
6
Remove the bay leaf, and blend the soup until smooth if desired, or serve as is.
7
Garnish with chopped parsley before serving.
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Nutrition
340 kcal
Calories
15 g
Protein
45 g
Carbohydrates
14 g
Fiber
6 g
Sugar
6 g
Fat
0.8 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and flavors?
The soup centers on split peas and carrots, with vegetable stock and seasonings; exact ingredients depend on the recipe you follow.
Is this recipe vegan/vegetarian-friendly?
Yes, it’s plant-based and suitable for vegan and vegetarian diets; check the stock and any toppings.
How does it support digestion?
It provides fiber from peas and polyphenols from carrots, which can support gentle digestion; introduce fiber gradually.
How long does it take to make?
It’s simple and quick to prepare—roughly 30–40 minutes.
Can I freeze leftovers?
Yes, this soup freezes well; cool and freeze in portions, then reheat as needed.
How can I increase fiber variety?
Add other beans, whole grains, or extra vegetables to diversify fiber without much effort.
Is it gluten-free?
Usually gluten-free, but use gluten-free stock and check any thickeners or additions.
Can I cook it in a pressure cooker or slow cooker?
Yes—adapt to your pressure cooker or slow cooker, following your appliance’s guidance.
How can I adapt it for kids or picky eaters?
Make the flavor milder, or puree the soup for a smoother texture, and use less salt.