Recipe description
June 21, 2026
Vegetarian split pea soup
Creamy, fiber-rich soup that supports gentle digestion and gut balance.
Vegetarian
88%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: tree_nut, celery, milk, peanut, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Contains plant-based protein and diverse vegetables to support gut microbes.
- Polyphenol-rich herbs and spices contribute flavor and potential gut-health benefits.
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
24
tablespoon
Onion
1
piece
Carrot
2
piece
Celery
2
piece
Garlic
2
piece
Vegetable broth
6
cup
Bay leaf
2
piece
Thyme
1
teaspoon
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Parsley
2
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion, carrot, celery, and garlic; sauté until softened.
3
Stir in the split peas, vegetable broth, oregano, bay leaf, salt, and pepper.
4
Bring to a boil, then reduce heat and simmer for about 30-40 minutes until peas are tender.
5
Remove bay leaf, and blend soup until smooth if desired.
6
Serve hot, garnished with parsley.
More Recipes For Your Gut
Nutrition
340 kcal
Calories
15 g
Protein
48 g
Carbohydrates
12 g
Fiber
6 g
Sugar
6 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients of this soup?
Split peas, vegetables, herbs, and spices; it's vegetarian and dairy-free.
Is this soup vegan or can I add dairy?
It's vegetarian and plant-based; to make it vegan, avoid dairy or cheese.
How long does it take to cook?
About 45–60 minutes total (prep 10–15 minutes; simmer 30–45 minutes).
Can I prepare ahead or freeze leftovers?
Yes. Refrigerate 4–5 days; freeze for 2–3 months. Thaw and reheat gently.
How can I thicken or thin the soup?
For thinner, add more stock; for thicker, simmer longer or mash some peas and stir back.
How can I boost protein?
Add extra plant-based protein like lentils, chickpeas, or nutritional yeast; or top with seeds.
Can I add other vegetables?
Yes—carrots, celery, tomatoes, spinach or kale, peppers, and other veggies to taste.
Is this gluten-free?
Generally yes if you use gluten-free stock and avoid gluten-containing ingredients.
How should I season it to limit salt?
Use a low-sodium broth and flavor with herbs and spices; add salt to taste at the end.
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