Fat-free Vegan Split Pea and Potato Soup Recipe

Fat-free and vegan pureed split pea soup
Fat-free and vegan pureed split pea soup
Ratings (8)
  • Total: 2 hrs
  • Prep: 15 mins
  • Cook: 105 mins
  • Yield: 6 servings
Nutritional Guidelines (per serving)
92 Calories
0g Fat
21g Carbs
3g Protein
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Nutrition Facts
Servings: 6 servings
Amount per serving
Calories 92
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 270mg 12%
Total Carbohydrate 21g 8%
Dietary Fiber 4g 16%
Protein 3g
Calcium 101mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

A healthy fat-free and vegan recipe for curried split pea and potato soup with carrots and celery. No fat is added (or needed!) in this vegetarian and vegan split pea soup recipe, as there are lots of spices for flavor, including curry, oregano, and garlic. It's oil-free, with no vegan margarine or butter needed. ​

With just 353 calories per serving and with each serving providing a whopping 21 grams of protein, this is a healthy low-fat and high-protein vegetarian and vegan split-pea soup recipe. Just be sure to watch the serving sizes so that you don't eat more than you intended to since this green split pea soup is absolutely delicious.

Ingredients

  • 16 oz green split peas, dried
  • 10 cups water
  • 1 onion, chopped
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp curry powder
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 bay leaf
  • 2 large carrots, chopped
  • 3 medium potatoes, chopped
  • 2 stalks celery, chopped

Steps to Make It

  1. In a large saucepan, combine the green split peas with the water and the chopped onion. Add the garlic powder, oregano, curry powder, salt, pepper, and the bay leaf and give it a good stir to combine everything together well. 

  2. Bring the mixture to a boil, then reduce the heat to a low simmer and allow it to cook, uncovered, for about one hour.

  3. After one hour, stir in the chopped carrots, the chopped potatoes, and the celery.

  4. Cover the pot, and allow to simmer, covered, stirring occasionally, for an additional 45 minutes, or until the soup reaches desired thickness. You can add a little more or less liquid as desired.

  5. Remove the bay leaf from the pot and discard.

  6. If you'd like a smooth soup, you can puree the mixture carefully in batches in a blender or food processor or using an immersion blender. Reheat the soup as needed before serving.

This fat-free and vegan split pea and potato soup recipe has been reprinted with permission from The Compassionate Cook Cookbook.

Nutritional Information:
Makes 6 fat-free servings.
Calories: 353, Calories from Fat: 10
Total Fat: 1.1g, 2% Total Daily Value
Cholesterol: 0mg, 0%
Sodium: 46mg, 10%
Total Carbohydrates: 67.4g, 22%
Dietary Fiber: 23.2g, 93%
Sugars: 9.4g
Protein: 21.0g
Vitamin A 84% RDA, Vitamin C 43%, Calcium 8%, Iron 24%