Lenten Pea Soup
A hearty lentil and vegetable soup with smoky tomato flavor, perfect for Lent or healthy meals, packed with peas, carrots, potatoes, and mushrooms for a comforting taste.
Ingredients
Instructions
- Place washed split peas into boiling, salted water and cook until soft.
- Add barley, chopped celery, carrots, and potatoes to the peas.
- Cook over low heat, stirring occasionally to prevent burning, until vegetables are tender.
- In a skillet, sauté chopped onion in cooking oil until translucent.
- Add tomato sauce and sliced mushrooms to the skillet and cook for a few minutes.
- Add the mushroom mixture to the pea and vegetable soup.
- Continue cooking until all vegetables are done and flavors meld.
Tips & Substitutions
For a richer flavor, consider adding a bay leaf or some fresh herbs like thyme while cooking. If you want a smokier taste, try adding smoked paprika or a dash of liquid smoke. For a hearty variation, you can substitute the barley with quinoa or farro. Adjust the seasoning to your preference, especially if you’re using a vegetable broth instead of water.
Serving Suggestions
Serve the Lenten Pea Soup with a slice of crusty focaccia bread for a satisfying meal. It pairs beautifully with Easy Peas And Beans Salad for a refreshing side. For added protein, consider incorporating some cooked lentils or chickpeas into the soup. A sprinkle of fresh herbs on top can enhance the presentation and flavor.
Storage & Reheating
Store any leftover Lenten Pea Soup in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it on the stove over low heat, adding a splash of water or broth if it thickens too much. You can also freeze portions for up to 3 months, ensuring it’s fully cooled before placing it in freezer-safe containers.
Nutrition & Diet Analysis (per serving)
Each serving of Lenten Pea Soup contains roughly 505 calories, with 11g protein, 78g carbohydrates, and 17g fat. It is an excellent source of vitamin D (50% of the Daily Value), potassium (38% of the Daily Value), and dietary fiber (36% of the Daily Value), and a good source of iron and vitamin A. Note that it is relatively high in sodium, at 1389mg per serving (60% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup in advance?
Yes, this Lenten Pea Soup can be made in advance and actually tastes better the next day as flavors meld together. Simply store it in the refrigerator and reheat when ready to serve. You may need to add a little water or broth to adjust the consistency upon reheating.
Is this soup suitable for vegans?
Absolutely! This Lenten Pea Soup is completely plant-based, making it a great option for vegan diets. Just ensure that any broth used is vegetable-based, and you can enjoy this hearty and nutritious soup without any animal products.
What can I add to make it more filling?
To make the Lenten Pea Soup more filling, you can add cooked grains like quinoa or farro, or even beans for extra protein. Chopped greens like spinach or kale can also be stirred in during the last few minutes of cooking for added nutrition and texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).