Freezes Well, Soups & Sauces

Yield: 4 to 5 servings (about 7 cups)

1 cup dried green split peas, rinsed and drained
5 cups water
1 cup vegetable or chicken broth
1 Tbsp canola or olive oil
1 large sweet onion, chopped
2 medium shallots (about 1/2 cup chopped)
2 cups sliced Portobello mushrooms (about 5 mushrooms)
1 medium carrot, chopped
1/4 tsp paprika (sweet or smoked)
1 tsp salt
Freshly ground black pepper

  1. Combine the split peas, water, and broth in a large pot. Bring to a boil. Reduce the heat to low, cover partially, and simmer for 35 minutes.
  2. While the peas are cooking, heat the oil in a large skillet on medium-high heat. Add the onion, shallots, and mushrooms, and sauté until golden brown, about 5 minutes. Reduce the heat and cook slowly until the onion has caramelized, about 5 to 10 minutes.
  3. Add the onion mixture to the peas. Add the carrot and simmer 15 minutes longer or until tender. Stir in the paprika and remove from heat to let cool slightly.
  4. Using an immersion blender, purée the soup while still in the pot or purée in batches in a blender or food processor. If too thick, add a little water or broth. Season with salt and pepper to taste, and serve.

Keeps 3 to 4 days in the refrigerator; reheats well. Freezes well for up to 4 months. If too thick, add a little water when reheating.

123 calories per cup, 19.6 g carbohydrate, 6.7 g fiber, 7 g protein, 2.4 g fat (0.2 g saturated), 0 mg cholesterol, 411 mg sodium, 376 mg potassium, 1 mg iron, 26 mg calcium


  • Use a combination of split peas and lentils. You can use either green or yellow split peas.
  • Cook 1/4 cup pearl barley, rinsed and drained, along with peas and/or lentils. Or substitute barley for half the peas. This makes a thicker soup, so thin as needed with additional broth.
  • No shallots? Use 2 or 3 cloves garlic. Shallots look like small elongated onions, with a garlic flavor. When peeled, they divide into cloves like garlic.
  • Instead of portobellos, try shiitake, oyster, or button mushrooms, or a combination of these.

Nutrition Notes

  • Split peas are a nutritional powerhouse. Packed with protein, fiber, and vitamin C, they also contain iron, zinc, and B vitamins. Both green and yellow split peas have a low glycemic index (32). Soaking before cooking isn’t necessary. A thorough rinsing in a colander is sufficient. When cooked, split peas break down to make a thick, satisfying soup.