Recipe description
June 30, 2026
Winter light split pea soup
Cozy, fiber-rich soup to support gentle digestion and balance.
High Fiber
Digestive Support
92%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: celery, tree_nut, milk, peanut, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from split peas and vegetables.
- Includes diverse plant ingredients for a varied gut microbiome.
- Balanced with protein, healthy fats from olive oil, and slow carbs.
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
Celery
1
piece
Onion
1
piece
Oil, olive
2
tablespoon
Vegetable broth
4
cup
Thyme
1
teaspoon
Black pepper
1
teaspoon
Salt
1
teaspoon
Instructions
1
Rinse the split peas under cold water and set them aside.
2
Chop the carrot, celery, and onion into small pieces.
3
In a large pot, heat the olive oil over medium heat.
4
Add the chopped onion, carrot, and celery, and sauté until the vegetables are softened.
5
Stir in the split peas, vegetable broth, thyme, black pepper, and salt.
6
Bring the mixture to a boil, then reduce the heat and simmer until the peas are tender, about 30-40 minutes.
7
Blend the soup until smooth, if desired, and adjust seasoning before serving.
More Recipes For Your Gut
Nutrition
260 kcal
Calories
14 g
Protein
40 g
Carbohydrates
12 g
Fiber
6 g
Sugar
7 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
What are split peas, and how do they affect digestion and fiber intake?
Split peas are dried green peas that split when dried; they cook into a creamy texture and are high in fiber, which supports steady digestion.
Is this soup vegan and gluten-free?
Yes—it's vegan and naturally gluten-free; if you’re using store-bought stock, choose a gluten-free option.
Can I customize the recipe for dietary restrictions (low sodium, low-FODMAP, etc.)?
Yes. Use low-sodium stock and reduce added salt, and adjust the aromatics. If avoiding high-FODMAP ingredients, omit onion and garlic.
How many servings does it make, and what are roughly the calories per serving?
Typically about 4 servings; calories vary with ingredients, but it's a light, fiber-rich option.
Can I freeze leftovers?
Yes. Freeze for 2–3 months; thaw and reheat gently.
Can I use canned split peas or substitute if I don’t have dried split peas?
You can use canned split peas; cooking time will be shorter. As a substitute, lentils work, but the texture will differ.
What herbs and aromatics boost the flavor?
Common options include parsley, thyme, bay leaf, lemon zest, pepper, and finish with a drizzle of olive oil.
How thick should the broth be, and can I adjust the texture?
Aim for a light broth; to thicken, simmer longer or puree part of the soup and stir it back in.
How long does preparation and cooking take?
About 30–40 minutes total: roughly 10 minutes prep and 20–30 minutes simmering.
What toppings or accompaniments pair well with this soup?
Finish with fresh herbs, a drizzle of olive oil, and serve with whole-grain bread or croutons.
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