Split Pea and Kale Soup

Why You'll Love This Recipe

• Healthy and Nutritious: Loaded with fiber, protein, vitamins, and minerals. It's also low-fat, making it great for weight management.
• Creamy Without Dairy: Unsweetened soy or coconut milk adds a luscious texture without the need for cream or oil.
• Budget-Friendly: Made with simple, affordable pantry staples.
• Meal Prep Friendly: Makes a big batch that’s perfect for leftovers or freezing.
• Instant Pot Recipe: Making this vegan split pea soup in the Instant Pot is a breeze. With only 15 minutes of prep time, this delicious recipe is great for weeknight dinners.

What You Need to Make This Vegan Split Pea Soup

1. Onion
2. Garlic
3. Dried thyme
4. Dried oregano
5. Smoked paprika
6. Black pepper
7. Bay leaves
8. Green split peas
9. Yukon gold potatoes
10. Coconut aminos
11. Low-sodium vegetable broth
12. Kale
13. Plain, unsweetened soy or coconut milk

Health Benefits of Split Pea and Kale Soup

Split Peas

Split peas are a fantastic source of plant-based protein and dietary fiber, which support digestive health and help maintain stable blood sugar levels. They’re also rich in B vitamins, iron, and potassium. To learn more, check out this article about the health benefits of legumes (peas, beans, and lentils).

Kale

Known as a superfood, kale is packed with vitamins A, C, and K, as well as calcium and antioxidants. Including kale in your diet can boost your immune system and support bone health.

Potatoes

These creamy potatoes are a great source of complex carbohydrates, providing energy and potassium, an important mineral for lowering high blood pressure. Much of the nutrients are in the skin, so you'll want to leave them on. Not to worry, it won't ruin the texture of the soup.

No Oil, No Problem

Cooking without oil not only reduces calories but also enhances the natural flavors of the ingredients. Sautéing with water or vegetable broth is a simple way to achieve delicious results without added fat and calories.

Overall, this soup is excellent for weight loss, blood sugar control, and heart health. The combination of high fiber, high protein, low fat, and micronutrient density makes it an all-around winner.

Other recipes with similar nutrient-dense goodness to check out include our lentil soup, red lentil dal, split mung beans, and vegan shepherd's pie.

How to Prepare This Soup

This split pea and kale soup recipe makes four generous servings and is great for meal prep or an easy weeknight meal (especially with the Instant Pot). Below are instructions on how to make this in the Instant Pot and on the stovetop.

Instant Pot Instructions

Set your Instant Pot to the "Sauté" setting. Give it a minute to heat up. Add the chopped onions and a splash of water. Sauté until onions begin to turn translucent, about 3 to 4 minutes.

Stir in the chopped garlic and spices (thyme, oregano, smoked paprika, black pepper, and bay leaves) and cook for another minute.

Add green split peas, diced potatoes, coconut aminos, and low-sodium vegetable broth. Give it a good stir and turn off the sauté setting.

Put the lid on the Instant Pot and make sure the vent is in the sealed position. Using the manual setting, set your Instant Pot to 15 minutes at high pressure. It takes about 8 to 10 minutes to come to pressure.

Allow it to naturally release for about 15 minutes or more after the timer goes off.

Carefully remove the lid and take out the bay leaves. Stir in finely chopped kale. Turn off the Instant Pot and then hit the sauté setting again. Stir while the soup starts to bubble and the kale wilts. Pour in the plain, unsweetened soy or coconut milk. Then, turn off the saute setting. Salt to taste and enjoy!

Step-by-Step Instant Pot with Photos

Stovetop Instructions

In a large pot, sauté the chopped onion over medium heat for 3 to 4 minutes, adding a splash of water or vegetable broth if they start to stick.

Once the onions are soft and translucent, add the chopped garlic and spices (thyme, oregano, smoked paprika, black pepper, and bay leaves). Stir and cook for one minute. It should make your kitchen smell herbaceously fragrant.

Add the green split peas, diced potatoes, coconut aminos, and low-sodium vegetable broth. Give it a good stir.

Bring the soup to a boil. Then reduce heat to low, and cover. Let it simmer for 45 to 50 minutes, stirring occasionally. The split peas and potatoes should break down, creating a naturally creamy texture.

Once the peas and potatoes are fully cooked and the soup has thickened, carefully remove the bay leaves. Stir in finely chopped kale and continue simmering for another 3 to 5 minutes so the kale wilts.

Turn off the heat and stir in the unsweetened soy or coconut milk. This step adds a touch of creaminess that takes the soup to the next level. Salt to taste and enjoy!

Serving Suggestions

For a little spicy kick, add a splash of your favorite hot sauce or a pinch of crushed red pepper flakes.

Serve this with a simple side salad or a scoop of your favorite whole grain, such as brown rice, quinoa, farro, or barley. If you want to level up your whole grains, be sure to have this with our ancient grains.

Top with herbs or aromatics like fresh chopped parsley, thyme, or green onion.

Leftovers and Meal Prepping This Soup

• Refrigerate: Leftovers can be stored in an air-tight container in the refrigerator for up to four days.
• Freeze: This recipe is also freezer-friendly. Portion out the soup and add it to freezer-safe containers. Freeze for up to four months.
• Reheat: Thaw in the refrigerator or on the countertop. Reheat in a pot on the stovetop over medium heat or the microwave. Add a few tablespoons of water or vegetable broth if it's too thick.