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No Oil Split Pea Sweet Potato Soup recipe Dr Fuhrman Eat to Live Plan low sodium recipes 6 week nutritarian plan Dr Greger Daily Dozen What the Health dr caldwell esselstyn 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…

Split Pea and Sweet Potato Soup recipe Vegan Nutritarian Oil Free Low Salt Low Sodium Easy vegan stew recipe Dr Greger Daily Dozen What the Health Dr Fuhrman 6 week eat to live program reviewSoup 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.

Whole Food Plant Based Recipes Ingredients Split Pea and Sweet potato soup stew Dr Fuhrman Eat to Live plan The end of Diabete Easy Vegan Soup RecipesSimple, 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!

How to Make Split Pea Soup Vegan Recipe Dr Fuhrman Eat to Live ^ week menu Plan Dr Greger How Not to Die What The Health How to Cook Without OilOil-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 Soup Recipe Image
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Split Pea & Sweet Potato Soup

Made from simple whole foods, this vegan, nutritarian and oil-free Split Pea soup will leave you supremely satisfied!

Servings 8 cups
Author Kristen Hong

Ingredients

  • 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)

Instructions

  1. 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.

  2. 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. 

  3. 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. 
  4. 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.  

Recipe Notes

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. 

nutritarian ebook 7 day Salad Cleanse ebook lead magnetSign up for my weekly post updates and get The 7 Day Salad Cleanse ebook sent to you right away!  I share how adding more salad to your existing diet will help you get healthier and lose weight–you pick your pace and follow 4 easy rules!

xo, Kristen
Kristen Hong of Hello Nutritarian

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Discussion

  • Ins says:

    Split peas does not cook well in a slow cooker, it tends to boil over and you have to be stir and add water often. I love split peas soup though, thanks for sharing the recipe.

    • Kristen says:

      Thanks so much for letting our crock-pot readers know! My pleasure!

      xo, Kristen

      • Patty says:

        I just made this in the crockpot and it turned out great! I threw all the ingredients into the crockpot raw and added about 6 cups of water. To that I added 3 T No salt Mrs Dash and 3 t sp minced garlic. Yummo!

        • Kristen says:

          Hi Patty!

          WOW!!! Thank you so much for sharing that this recipe works in the crock pot–I just love it!! Makes it loads easier!!!

          Thank you again!

          xo, Kristen

        • Charles schultz says:

          How long did you cook all the raw ingredients in the crock pot?

      • JCos says:

        Looks good! How much garlic powder do you add?

  • Heidi says:

    HI Kristen,

    I am going to make this soup tonight. I’m really looking forward to it,
    Could you confirm what size of carton is needed for the veggie stock. I have a 900ml one.
    Also, how many services does the recipe make? I would like to portion it out correctly.
    Many thanks and I love your website 🙂

  • AffableKitsune says:

    I don’t have a Traders Joe near me. Can you give me an estimate of how much mierpiox is in in? Like how much carrots, onions, and celery of each is in there do you think? Thanks!

    • Kristen says:

      Hi Kitsune!

      So, I would say 3/4th cup of each veggies: celery, onion and carrots!

      Hope you enjoy the recipe!

      xo, Kristen

  • Karen says:

    Home many servings does this make? I am trying to cook for a family of 3 to 4 adults.

  • Lynne says:

    I made this tonight and it’s delicious. I added smoked paprika and smoked chile to try to replicate the smokiness of the ham I would have used in the past and it was a good addition.

    Great site….thank you for all the wonderful information!

    • Kristen says:

      Hi Lynne!

      What a great idea to add the paprika and thanks so much for sharing that with us!

      I’m so glad you are enjoying the site!

      xo, Kristen

  • Marie says:

    So you said Check out what I ate with this delicious soup here! but nothing comes up when I click on it!
    What did you eat with it???

  • Samantha C. says:

    Hello, any suggestion on how many servings this makes? It’s just me and my husband but I want to be able to have leftovers! 🙂

    • Kristen says:

      Hi Samantha!

      So sorry, I’m not sure how much it makes, but I do know that I have leftovers! Next time I make a batch I’ll update the recipe!

      Thanks so much for bringing it to my attention!

      xo, Kristen

  • Ann says:

    I wasn’t sure if I’d like the sweet potatoes in this but this soup is awesome! Very tasty and just the thing for a cold autumn evening.

    • Kristen says:

      Hi Ann!

      Yay! I’m so happy to hear you liked this recipe–makes me so happy to share good food!

      Thank you for taking the time to leave a comment too!

      xo, Kristen

  • BarbaraLee says:

    What is Trader Joe’s ? We don’t have one here. Thanks

    • Kristen says:

      Hi Barbara!

      It’s a grocery chain! You can just sub with whatever brands are in your area!

      xo, Kristen

  • John says:

    Hi, Kristen.
    Your recipe just mentions adding the dry split peas — without cooking them or soaking them overnight first? Are you assuming some prep with these? Thank you!
    John

    • Kristen | Hello Nutritarian says:

      Hi John!

      The beauty of split peas is you don’t need to do any prepping, you can just use them as is straight from the bag!

      Hope you like the recipe!

      Kristen

  • Holly says:

    Is this compliant to eat on the 6 week program. Maybe measure out a 1 cup serving?

  • Shawna | That's Called Life says:

    I wasn’t sure I, or either of my two girls who are under 5, would like this when I made it. I was soo wrong, though. This is probably one of the best soups I’ve ever had. I never really liked split peas til I had this soup, though I also didn’t really know what to do with them either. My toddler also loves this soup, it has to be strained a little for her, but it’s actually one of her favorite foods now.
    Thank you soo much for sharing this recipe!!

    Shawna

  • Debbie says:

    The only issue I had was the peas were still hard after cooking for an hour. I’m going to add some more water and cook them a little more for tomorrow. Other than that, I added a can of no-salt diced tomatoes. It was nice having a warm bowl.

    Debbie

    • Kristen | Hello Nutritarian says:

      Hi Debbie!

      So sorry they weren’t cooked through! Stove tops can vary!

      Thanks so much for taking the time to leave a comment!

      xo, Kristen

  • Joy says:

    Hi Kristen. Thanks for this recipe; I plan to try it this week. I think your original comments about this were last year and your six-week success you refer to were the year before that, but I noted what you said about Dr. Fuhrman’s comments on soup and salad simplification of Nutritarian lifestyle. Have you tried doing just soup and salad again lately? Fall would seem to be perfect for that. Did you actually feel satisfied without grains? I guess they could be added to the soup. I just got The End of Dieting out of the library again today and am going to look for the reference you refer to about simplifying to soup and salad, because I’d dearly love to get really, really simple, but I always make it more complex for myself. I’m beginning to binge a little just at the time I’m saying I am beginning a six-week again, trying to get the motivation going! Thanks for this recipe.

    • Kristen | Hello Nutritarian says:

      Hi Joy!

      So wonderful to meet you!

      You can make this plan as simple as you need to! Yes, you could just do soup and salad just try to make sure the recipes you are using contain the GBOMBS you want daily (greens, beans, onions, mushrooms, berries and raw seeds). You can definitely add in your cup of whole grains to your soup or salad.

      Just get back in the game! I’m a big believer in changing strategies and it sounds like the perfect time to do it!

      I have not personally only had soup and salad but I definitely have meals that are soup and salad and I know it can be done! Soup is one of the healthiest ways to cook your food (no carcinogens are formed like when you roast or pan fry), so this will be incredible for your health!

      Please let me know how it goes!

      xo, Kristen

      • Jean says:

        We eat just soup and salad all the time for dinner! The Fuhrman salad dressing recipes usually contain nuts, and I add a few instead of croutons on top of the salad as well, which adds satiety. Also make sure your salad is huge! I also eat generous portions of soup so I appreciate really large recipes like this one or I double the smaller ones. No measuring – just two large bowls!

  • Nicolette says:

    This recipe was amazing! For anyone curious to know if it will work in the instant pot, it does! I sauteed the onion, celery, and bell pepper in the instant pot for 5 minutes and then added in the carrot, sweet potato and split peas along with about 5-6 cups veggie broth (I added a little more as a cautious measure to prevent it from burning). I cooked on high pressure for 20 minutes and let it naturally release for 15 minutes and then released the rest of the pressure. The split peas did not hold their shape as much as stove top and I probably could have gone with the called for amount of veggie broth but delicious nonetheless.