Hearty Vegan Split-Pea and Lentil Soup

Be the first to rate this recipe

Ingredients

  • 1 cup dried split peas
  • 1/2 cup green lentils
  • 1/2 cup yellow lentils
  • 2/3 cup barley
  • 3 tbsp olive oil
  • 2 medium onions
  • 4 clove garlic
  • 5 medium carrots
  • 1 salt and pepper to taste

Instructions

  1. If possible, do this step ahead.
  2. If not, start here and disregard the times mentioned in this step: Rinse peas and lentils well and leave in water (together in one bowl) to soak for 30 minutes up to 4 hours.
  3. Prepare barley similarly and soak separately for 30 minutes.
  4. Place large (8L) pressure cooker or 5L pot on med-high heat.
  5. When pot is warm, add olive oil.
  6. Meanwhile coarsely chop onion and add to pot after olive oil.
  7. Saute for 5-8 minutes till clear.
  8. While onions cook, peel carrots and slice into 1/4 inch "pennies".
  9. Chop garlic and add to onion.
  10. Saute till fragrant.
  11. Drain peas and lentils and add to pot.
  12. Mix well and let cook together until very fragrant, about 3-5 minutes.
  13. For pressure cooker: Add carrots to pot.
  14. Rinse barley, add to pot and cook together for 1-2 minutes.
  15. Add 3L water (or double the height of the peas).
  16. In any case do not exceed pot limit.
  17. Season, cover and cook at med-high heat for 40 minutes (after achieving pressure).
  18. Turn off heat, leave pot closed for another 30 minutes.
  19. For regular pot: Add carrots to pot and cook for two minutes.
  20. Add water till three times the height of the peas, or about 1.5 inches from post rim.
  21. Season, bring to a boil and cook for 3 hours.
  22. Rinse barley, add to pot and continue to cook another hour.
  23. Best enjoyed after resting overnight or at least 2 hours.

Nutrition & Diet Analysis (per serving)

508 kcal 25% DV
Protein Fat Carbs

Macronutrients

Protein 7.8g 16% DV
Total Fat 29.5g 38% DV
Carbs 57.4g 21% DV
Fiber 10.3g 37% DV
Sugar 12.1g 24% DV

Electrolytes

Sodium 9857.5mg 100% DV
Potassium 870.5mg 19% DV

Vitamins & Minerals

Vitamin A 941.5mcg 100% DV
Vitamin C 13.5mg 15% DV
Calcium 126mg 10% DV
Iron 2.8mg 16% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Vegan recipes → Vegetarian recipes → All recipes →