Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This vegetarian split pea soup uses dry green split peas, carrots and spinach for a thick, spoonable one-pot meal. Thyme, bay and a late squeeze of lemon give flavor without adding ham or stock.
Unlike the existing lentil and white-bean soups, this recipe depends on split peas gradually softening and breaking down. Check for debris before rinsing, and keep enough water in the pot as the peas absorb liquid.
The listed cooking time is an estimate. Older dried peas can take longer, and the final texture should guide the simmer. Spinach and lemon go in only after the peas are tender; an early acidic addition can interfere with the intended softening.
Why Readers May Like It
- 1One cooking pot with measured ingredients.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Dry green split peas | about 1 1/2 cups | 300 g | 1092 kcal | 69.4 g | 184.9 g | 11.7 g |
| Carrots, small dice | 3 medium | 300 g | 123 kcal | 2.8 g | 28.7 g | 0.7 g |
| Spinach, chopped | about 7 oz | 200 g | 46 kcal | 5.7 g | 7.3 g | 0.8 g |
| Onion, diced | 1 large | 180 g | 72 kcal | 2 g | 16.8 g | 0.2 g |
| Celery, diced | 3 stalks | 150 g | 21 kcal | 1 g | 4.5 g | 0.3 g |
| Garlic, minced | 3 cloves | 10 g | 15 kcal | 0.6 g | 3.3 g | 0.1 g |
| Olive oil | 1 tablespoon | 14 g | 124 kcal | 0 g | 0 g | 14 g |
| Dried thyme | about 1 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0.1 g |
| Bay leaf | 2 small leaves | 1 g | 3 kcal | 0.1 g | 0.7 g | 0.1 g |
| Lemon juice | 2 tablespoons | 30 g | 7 kcal | 0.1 g | 2.1 g | 0.1 g |
| Table salt | about 1/3 teaspoon | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Water | 1.8 litres / about 7 1/2 cups | 1800 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 1509 kcal | 81.9 g | 249.5 g | 28.1 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Fine-mesh sieve (paid link)
- Chef’s knife (paid link)
- Cutting board (paid link)
- Large lidded cooking pot (paid link)
- Cooking spoon (paid link)
- Soup ladle (paid link)
Before You Start
Unlike the existing lentil and white-bean soups, this recipe depends on split peas gradually softening and breaking down. Check for debris before rinsing, and keep enough water in the pot as the peas absorb liquid.
Allow about 90 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean. The pot size, ingredient state and doneness cues matter more than an exact timer.
Sort and rinse the peas
5 minutesMeasure dry split peas on a digital kitchen scale (paid link). Spread them out briefly to check for debris, then rinse in a fine-mesh sieve (paid link) under running water.
Prepare small vegetable pieces
8 minutesDice carrots, onion and celery into similar small pieces; mince garlic and wash spinach.
Soften the base
6 minutesHeat oil in a large lidded cooking pot (paid link). Add onion, carrots and celery and soften over medium heat. Add garlic and thyme for the final minute.
Start the covered simmer
4 minutesAdd peas, water, bay leaves, salt and black pepper. Bring to a boil, then reduce to a gentle simmer with the lid slightly ajar.
Cook until peas collapse
45–60 minutesSimmer gently, stirring from time to time and more often as the soup thickens. Peas should soften and begin breaking down. Add hot water if the base starts sticking.
Set the soup texture
2 minutesRemove bay leaves. Stir well and press some soft peas against the side with the cooking spoon if you prefer a smoother base.
Wilt spinach and add lemon
3 minutesFold in spinach and simmer until wilted. Turn off the heat and stir in lemon juice.
Ladle four portions
2 minutesUse a soup ladle (paid link) to divide all peas, vegetables and broth equally. The soup thickens as it stands; loosen cooled leftovers with water during safe reheating.
How to Know It Is Ready
Split peas are fully soft and beginning to collapse.
Thick green soup with tender carrot and wilted spinach.
One quarter of the complete pea-and-vegetable batch.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 20.5 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Split peas are legumes. Check packaged ingredients for allergens relevant to you.
- This soup is not a digestive treatment. Adjust the portion to your own appetite and tolerance.
Who May Enjoy This Recipe?
One-pot meal planning
People looking for a practical meal with a measured grain, protein or legume component.
Home cooking
The listed cooking time is an estimate. Older dried peas can take longer, and the final texture should guide the simmer. Spinach and lemon go in only after the peas are tender; an early acidic addition can interfere with the intended softening.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing dry green split peas, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use chopped kale in place of spinach, adding it earlier so the leaves have time to soften.
- Use yellow split peas by the same dry weight for a different flavor and color; check their cooking time.
Allergen Information
Split peas are legumes. Check packaged ingredients for allergens relevant to you.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep raw salad components and dressings separate when that improves texture.
Frequently Asked Questions
This method uses rinsed, unsoaked split peas. Check your package directions and allow longer if the peas are old or remain firm. Soaking changes timing, so do not assume a fixed shorter cooking period.
Freeze promptly cooled portions in suitable containers with room for expansion. Thaw safely and reheat to 165°F / 74°C, adding water as needed because the pea base thickens.
The listed ingredients provide an estimated 20.5 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
Compare on Amazon →Paid link · opens in a new tabFine-mesh sieve
Rinse and drain dry grains or split peas while keeping the small pieces contained.
Compare on Amazon →Paid link · opens in a new tabChef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabLarge lidded cooking pot
Choose a pot large enough for the batch, with a well-fitting lid and a base suitable for your stove.
Compare on Amazon →Paid link · opens in a new tabCooking spoon
Stir grains, sauces and soups without scratching the cooking surface.
Compare on Amazon →Paid link · opens in a new tabSoup ladle
Divide broth and solids evenly for serving.
Compare on Amazon →Paid link · opens in a new tab
