Vegan Split Pea Soup with Twice-Baked Potatoes & Sprouted Peas—Gluten-Free

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This delicious vegan split pea soup recipe is one of my favorites, and especially with a crisp green salad and homemade sourdough bread.

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If you’re anything like me and eat tons of raw foods, you definitely understand the warmth and comfort of a hot bowl of soup.

And especially pea soup—which is hands down one of my all-time favorites.

Perhaps it’s the veggies, like twice-baked potatoes, carrots, onions, celery, leeks, and greens, or the rich and creamy way sprouted peas break down, making the perfect pot.

Or those boatloads of herbs—garlic, rosemary, oregano, thyme, which, when combined, make an incredible stock.😋

Vegan Split Pea Soup

The peas in this recipe are a great source of plant-based protein. In fact tons of vegan protein powders and nutrient blends tap the power of peas.

That’s because they rock over 10 grams of dietary protein a cup, on top of vitamins, minerals, and slews of antioxidants.

And one of the best ways to tap them—short of sprouts in the raw—is in a creamy rich soup made with organic sprouted peas.🌱

Here’s what you’ll need:

Equipment

• Large saucepan.
• Baking pan.
• Colander.
• Food storage container.
• Flatware and cutlery.
• Knife set.
• Cutting board.
• Crockery.
• Sprouting kit.

Another thing to do, if you haven’t already, is to germinate seeds. Sprouted foods rock way more vitamins, minerals, protein, fiber, and bioavailable phytonutrients.

They’re also at their peak nutritional value, which is exactly why they’re bomb.

You can read more about them here.

How to Sprout Peas

• Measure the amount of seeds you want to sprout and soak them for 15 minutes in filtered water and organic cider vinegar to sanitize them.
• Rinse and put them in a sprouting jar with enough filtered water to just cover them. Close the sieved lid and set aside in a cool, dark place like a pantry closet to sit overnight.
• The next day, rinse them in purified water, drain all the moisture out through the sieve, and tilt the jar on its side, gently scooting them apart the best you can. They’ll still clump some, but that’s okay. You’re just trying to spread them and create space.
• Place them on a windowsill or somewhere with indirect sunlight and rinse them the same way every day—water just enough to cover them, some gentle swishes and swirls, then thoroughly rinse and back to sill.
• From there it’s rinse and repeat: jar on its side, seeds spread, and back to the windowsill. You’ll start seeing tiny sprouts burst through, and then they’ll grow. I typically go at least five-six days before I harvest, but when they’re so lush they’re literally pushing against the jar, they’re done.
• For soups and recipes you can shorten the sprouting time or just soak.

Vegan Split Pea Soup Ingredients

• Filtered water.
• Split peas.
• Sweet peas.
• Carrots.
• Potatoes.
• Celery.
• Onions.
• Garlic.
• Mixed greens.
• Vegan sausage (optional).
• Thyme.
• Oregano.
• Rosemary.
• Parsley.
• Pink salt.
• Black pepper.
• Grains of paradise.
• Garlic powder.
• Nutritional yeast.
• Bragg liquid Aminos.
• Vegan cream (optional).
• Croutons.

When it comes to the greens in this recipe, like spinach, collards, arugula, or kale, I add them at the end to existing heat, never boiled.

And the best potatoes—I always add spuds—are twice-baked purples, reds, or Yukon Golds.

How to Make Twice-Baked Potatoes

• Preheat oven to 375, then scrub, rinse, and dry whole organic potatoes.
• Slice or quarter them in their peels and spread evenly on a baking pan like cast iron.
• Melt vegan butter like organic Earth Balance in a saucepan with a splash of extra-virgin olive oil, pink salt, black pepper, garlic granules, and Italian seasoning until the butter’s dissolved.
• Baste the potatoes with the sauce then cook until tender—40-50 minutes.
• Cool on a rack then refrigerate if you’re not using right away.

The good news about the carrots in this recipe, which are packed with nutrients, is they retain most of their value when they’re cooked.

They rock vitamins A, B, C, E, and K, phosphorous, magnesium, calcium, and of course beta-carotene.

Instructions

• Soak peas overnight and rinse, or sprout for 2-4 days. Clean, prep, and chop all the veggies.
• In a large soup pot combine the peas, water, and a splash of salt. Bring to a boil, then reduce heat and simmer for an hour, adding more water if needed.
• Stir in all the remaining ingredients except the croutons, cream, greens, and nutritional yeast, and simmer until tender—up to an hour longer—adding more water if needed.
• Add the greens, optional cream, and nutritional yeast at the end to taste. Top with croutons and fresh herbs.

It’s also worth noting that homemade sourdough croutons are absolutely delicious in soups. I’ve never found a packaged brand that can even compare.

The best part is they’re super easy to make!

Get the recipe here.

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