Ready for a super-satisfying soup recipe that’s loaded with veggies, fiber and taste and conforms to your whole food, plant-based lifestyle?
I’m so excited to share this oil-free Split Pea & Sweet Potato Soup recipe with you!
One of the hardest parts of being nutritarian is learning how to cook without oil. This soup recipe is a wonderful way to “get your feet wet” so to speak with a fail-proof recipe that’s super-delicious too!
Let’s dig in…
Soup or Stoup?
In The End of Dieting, Dr. Fuhrman calls the nutritarian plan “a soup and salad” plan. And I promise you, it can really be that simple, especially with a loaded soup like this!
This Split Pea soup is hearty, simple and flavorful. It could definitely be considered more of a “stoup” because it’s very thick, but you can control the liquids to match your preference.
Simple, Whole Ingredients
The “surprise” ingredient that really makes this low-fat, high-fiber soup work is diced sweet potato.
Sweet potato lends a lovely creamy texture and a slightly-sweet taste that rounds out the celery and beans beautifully!
This soup is a great way to get your whole grains and beans quota in for the day!
Oil-Free Cooking 101: Dry Sauteing
You may think it’s strange or even impossible to saute veggies for your soup without oil–I promise it’s so much easier than you think!
For the split pea soup recipe you’re going to “dry saute.” This was a technique that I learned when I attended Dr. Fuhrman’s Culinary Getaway.
The key is to keep your heat setting low and you let the natural moisture released by the veggies do the work for you.
You’ll have to invest a little time up-front with this soup to really layer those flavors but then you can let it simmer until tender.
Split Pea & Sweet Potato Soup
Made from simple whole foods, this vegan, nutritarian and oil-free Split Pea soup will leave you supremely satisfied!
- 32 oz low-sodium veggie broth
- 2 1/4 cups dry split peas
- 2 cups water
- 2 sweet medium potatoes, peeled & diced (equals about 2 cups diced)
- 1 medium onion, diced (equals about 1 cup diced)
- 1 red bell pepper, diced (equals about 1 cups diced)
- 2 medium carrots, peeled & diced (equals about 1/2 cup diced)
- 2 to 3 celery stalks, diced (equals about 1/2 cup diced)
- 1 tsp liquid aminos
- 1/4 tsp garlic powder
- black pepper (optional, to taste)
Set large pot or dutch oven over medium-low heat. Add diced onions and dry saute for about 6 to 8 minutes, stirring every 1 to 2 minutes. Continue to dry saute until moisture is released and onions are tender. Add in 1 tsp liquid aminos to "de-glaze" the onions. Mix well.
Increase heat to medium and add in diced carrots and celery. Add in 1/4 tsp. garlic powder and ground pepper to taste. Dry saute the ingredients until you see browning on the bottom of your pot (see pictures above for reference), about 10 minutes.
Add 1 cup veggie broth to "de-glaze" the browning on your pot and mix the veggies well. Add in the diced sweet potato and mix well. Cover your pot with a tight-fitting lid and allow the sweet potatoes to "steam-cook" for about 5 minutes.
Reduce heat to low and add in the rest of your veggie broth, 2 cups of water, the split peas and the diced red pepper. Cook covered for 45 to 50 minutes, stirring occasionally, or until the peas are tender.
Makes 8 cups and can be stored fro up to a week in the fridge or up to a month in the freezer. To defrost, simply allow to come to room temperature on your kitchen counter, heat and serve.
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