Name: Mediterranean Split Pea Soup
Prep time: 15 min
Cook time: 90 min
Ingredients: 2 tbsp olive oil; 1 onion (chopped); 4 cloves garlic (minced); 2 carrots (chopped); 1 celery (chopped); 1 tomato (chopped); ¼ cup sun dried tomatoes*1 (chopped); 2 tbsp nutritional yeast; 1½ tsp dried thyme; 1 tsp dried oregano; 1 tsp smoked paprika; ½ tsp black pepper (or ¼ tsp red pepper flakes); 1 bay leaf; 1½ cups dried split peas* (rinsed); 5-6 cups vegetable broth2; 2 tsp mustard; ¼ cup parsley (chopped); ½ lemon (juiced)

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Try this hearty split pea soup with Mediterranean flavors from sun dried tomatoes, lots of herbs, and fresh lemon juice. Instant Pot and stovetop options!

As we head into fall and the weather gets cooler, all I’m craving recently is cozy, hearty comfort food. Anyone else? This Mediterranean Split Pea Soup is perfect for easing into soup season. It’s creamy and hearty but not too heavy, packed with plant protein and fiber, and perfect for batch cooking to make weeknight dinners easy.

Key Ingredients

Split Peas ⟶ I used green split peas since this is most common in Western grocery stores. However, yellow split peas should be fine too. Be sure to rinse and drain them before cooking.
Vegetable Broth ⟶ Homemade or store-bought, just use something flavorful! I use Better than Bouillon Vegetable Base*.
Sun Dried Tomatoes ⟶ I prefer dry-packed sun dried tomatoes, but oil-packed is fine too! You can even drizzle some of the oil on to finish the soup.
Herbs & Spices ⟶ Thyme, oregano, smoked paprika, bay leaf, and parsley are the main herbs/spices used. I opted for dried thyme and oregano to keep things simple, but feel free to use fresh (use 3x the amount for fresh herbs).

Tips for Success

Rinse split peas ⟶ Before cooking, be sure to rinse the split peas and pick out any pebbles or dirt.

Add all the spices to a bowl ⟶ The spices are all added at once, so measure them all out into a small bowl before cooking. This will help streamline your cooking process.

Use less broth if cooking in an Instant Pot or pressure cooker ⟶ Use 5 cups of broth instead of 6 since not as much liquid will evaporate from the pot.

Remove bay leaf after split peas are cooked ⟶ If you are going to blend some of the soup, be sure to remove the bay leaf first! Bay leaves are very tough and not meant to be eaten. You don’t want to end up with hard half-blended pieces of bay leaf in your soup!

Mediterranean Split Pea Soup FAQ

Yes! Soup is great to make in advance since you can make a big batch and freeze portions for later. Let the soup cool to room temperature first, then transfer to airtight containers, leaving about an inch gap at the top since the soup will expand as it freezes. Store in the freezer for up to 3 months.

For best results, thaw overnight in the fridge. If you’re short on time, you can run the container under hot water. Reheat in a pot on the stove or, for single portions, microwave covered.

This recipe does not require soaking the split peas first. However, it can take up to 90 minutes to cook, so if you want to save time the day of, you can soak the split peas the night before to speed up the cooking time.

Green split peas are slightly sweeter and less starchy, while yellow split peas are milder in flavor. Green split peas are typically used for split pea soup, while yellow split peas are more common in Indian cuisine. Feel free to use either for this recipe, as they have similar cooking times and nutritional values.

For a more thick and creamy soup, you can puree about half the soup with an immersion blender or stand blender. If your soup is still too thin, simmer the soup uncovered to cook off some of the liquid. The soup will also thicken more as it cools.

This soup is packed with protein and fiber from split peas, so it makes a great, filling main dish. It pairs perfectly with crusty bread (like my No Knead Multigrain Bread!), grilled cheese, or keep things light with a simple salad.

More Hearty Plant-Based Soups and Stews

Vegan White Chili
Red Lentil Kabocha Soup
Leek and White Bean Stew
Miso Kenchinjiru (Japanese Vegetable Soup)
Cheesy Broccoli Soup
Curried Split Pea Soup
Quinoa Jambalaya

If you try out this recipe, don’t forget to leave a comment/rating down below and tag me in your photos on instagram @ellielikes.cooking. I love seeing all of your tasty recreations!

Prep Time:15

Cook Time:1 30

Servings: 4

Ingredients

2 tbsp olive oil
1 onion chopped
4 cloves garlic minced
2 carrots chopped
1 celery chopped
1 tomato chopped
¼ cup sun dried tomatoes*¹ chopped
2 tbsp nutritional yeast
1½ tsp dried thyme
1 tsp dried oregano
1 tsp smoked paprika
½ tsp black pepper or ¼ tsp red pepper flakes
1 bay leaf
1½ cups dried split peas* rinsed
5-6 cups vegetable broth²
2 tsp mustard
¼ cup parsley chopped
½ lemon juiced

Instructions

Heat olive oil in a large pot over medium heat. Add onion and cook, stirring frequently, until the onions start to brown, about 10 minutes.
For an Instant Pot, use the "saute" function.
Add garlic, carrots, and celery. Cook and stir occasionally for 5 minutes.
Add fresh and sun dried tomatoes. Stir to distrubute.
Add spices: nutritional yeast, thyme, oregano, paprika, pepper, and bay leaf. Stir for 30-60 seconds to toast the spices.
Add split peas, 6 cups vegetable broth, and mustard. Simmer until split peas are tender, 60-90 minutes. Stir occasionally and add more water or broth if needed.
For an Instant Pot, use 5 cups of vegetable broth. Cancel the "saute" function. Seal the lid on the pot and cook on High Pressure for 15 minutes, then natural release for 15 minutes.
Remember to remove the bay leaf before blending or serving!
Optional: For a thicker soup, you can blend half the soup with an immersion blender or in a stand blender.
Remove the pot from heat and stir in parsley and lemon juice. Taste and add more salt or pepper as desired.

Notes

Recipe inspired by Feasting at Home.

1) I use dry-packed sun dried tomatoes, but oil-packed should work too.

2) Start with 5 cups if cooking in an Instant Pot or pressure cooker, 6 cups if cooking in a pot on the stove. More liquid evaporates on the stovetop whereas it’s more contained in an Instant Pot/pressure cooker.

Nutrition Facts

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