A variation of pea soup is part of many cultures. In the 18th and 19th centuries, split pea soup played a prominent role in the British and Irish diets. Sailors loved eating peas, because they were inexpensive and stored easily in dried form. Both are still true today, which means peas remain a great staple food in modern times.

By Katie Mae,


  • 2 cups green split peas
  • 8 cups low-sodium vegetable broth or water
  • 2 cups cauliflower, chopped
  • 2 carrots, diced
  • 1 onion, diced
  • 1 tablespoon cumin
  • 1 tablespoon coriander
  • 1 tablespoon garlic granules
  • ½ teaspoon curry
  • ½ teaspoon garam masala


  • In a large soup pot with a lid, bring the split peas and the vegetable broth or water to a boil. Then reduce heat to medium-low and continue to simmer for 1 hour, stirring occasionally.
  • In a sauté pan, sweat* the cauliflower, carrots, and onions until the cauliflower starts to brown and the onions become translucent, stirring frequently. If the veggies start to stick to the bottom of the pan, add a little water as needed. Then add the spices and cook for a couple more minutes, stirring frequently. Pour the veggies into the split peas.
  • Let the soup simmer for 30 minutes, or until it reaches your desired consistency. The longer the soup cooks, the more the split peas break down and the creamier the soup becomes. If it gets too thick, you can add more water or vegetable broth.

    Note: Sweating is a mix of sautéing and steaming. The idea is that the veggies “sweat” (release some of their natural water), creating enough moisture to soften and steam them in their own juices without adding any liquid. To sweat cut veggies, place them in a dry sauté pan over medium heat. Stir frequently until the desired consistency is reached, covering the pan when not stirring. If the veggies start to stick to the bottom of the pan, add a little water or vegetable broth. You can also turn down the heat.

Comments (33)

(5 from 18 votes)

Recipe Rating

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Delicious but we added salt.

Brenda L

The flavor is soooo WONDERFUL! I added leftover coconut milk and cooked white jasmine rice I wanted to use up. Thank you for a lovely recipe. It's a keeper for me!


So, I made this... and it's delicious! But I live alone: I had one bowlful, but how long will the rest of it stay good in the refrigerator? Can I freeze some of it?

Lisa, Forks Over Knives Support

Hi Alex. Great question! Almost all soups freeze well. It's a great way to store ready-made meals for nights when you don't want to cook. This soup is no exception. Store it in an air-tight container in portion-size amounts in your freezer; that way, you can grab one lot per meal and heat it as needed. Sometimes it's helpful to write what it is and the date you put it into the freezer on the container. It will keep in the freezer for a month, and in the fridge for 4 to 5 days. Hope that helps! Enjoy!


Wash the peas first! To do this, run cold water over them in a mesh strainer until it runs clear or cover with water in a bowl and swish with a spoon until the water runs clear, repeat several times until the water runs clear. This cleans the peas, removes excess starch and makes your soup taste much better. Several videos on You tube with easy howto's. Have fun!

Amanda Chandler

This is the most FLAVORFUL soups I have ever tasted. This will be on my top list to continue to make. Hands down! I just read someone added a can of coconut milk. I'll be trying that next time.

Cynthia Engel

Great recipe for a chilly autumn day! The only change I made was to add several Tablespoons, of extra-virgin coconut oil, when “sweating” the added veggies. (As I have multiple sclerosis, 4-6 Tbsp. daily, of this oil, helps to alleviate the symptoms. Adding it to such a delicious soup? Makes this “treatment” doubly beneficial!). Many thanks.


I have cooked this recipe many times. However, I use yellow split peas instead of green bot no other reason than they are more aesthetically pleasing. Don’t we eat with our eyes?

Shela Arnholt

So delicious and hearty. The only amendment was adding a can of coconut milk. This recipe is a keeper. Thank you!


This soup is very delicious. I really like the flavour from these spices. I used 4 c cauliflower, two carrots, about 2 cups potato pieces. Soup is still really thick.


Very tasty soup. I blended some of the soup to make it creamier and put it back with the rest of the soup. Absolutely delicious, I will definitely make it again and again.


So delicious and comforting, we will be making this one again and again

Sharon B

This is deliciously hearty soup. The combination of spices give it a lovely earthiness. Two thumbs up!


Delicious. Good combination of spices. Love the additional vegetables .

Sharon Stewart

Love it. Delicious and perfect seasoning.


I really like Split Pea soup and this one is a winner. I used purple cauliflower which looked very pretty in the green soup.


Just FYI - The red lentils if pureed in a blender or food processor with the green peas will make the soup brown in color. My mom did this years ago and wasn't expecting the color change! Still delicious! and adding the coconut milk makes it extra creamy and delicious. Enjoy!

Myrna Gonzalez Childress

This is excellent, so delicious. I did not have split peas so I used mung beans. You could use any lentil actually. Also I made this in the Instant Pot. I will be making it again.

Katy Sotomayor

So good! Just made it. I added a potato cut in small cubes and some diced red peppers to the veggies mixture and more masala spice than the recipe called for plus some sea salt. I love this dish!

Kery Beetham

Definitely going to make this, sounds delish, I just know I won't be able to resist the urge to put 2 cups of red lentils in too lol.

Brenda Finn

Sounds delicious. Can't wait to try it,


You reviewed a recipe you haven’t even tried yet?

Cherie Rogers

Can you translate this delicious sounding recipe for the Instant Pot, Katie?


delicious, filling and healthy!


This soup is my go to for comfort food and a great fall/winter dinner. My husband has always been a fan of split pea soup and he was very happy with this recipe.Many thanks for sharing!

Denice Shuty

Mine wasnt as thick as in the photo, but I am happy with how it turned out.


awesome, thank you

Juliet Sebley

Absolutely delicious


Great, hearty soup on a rainy day. I amended the recipe for personal taste: reduced cumin, garlic powder, coriander; added 1x3 inch strip of Kombu and one large bay leaf. After cooking, removed kombu and bay leaf, flavors really melded together.


This is becoming my go to fall soup recipe. Using frozen cauliflower rice is a quick reduction to time as well. My son who loves more spice than we do really enjoyed it. I give it a 5/5


Peggy--how much cauliflower rice do you use?


I don't see a print option to print some of these recipes.


If you look under the picture there is a save/print option. I can AirPrint from my device…works great if your printer is lined up. You can also save the recipe to your Meal Planner if you want a copy that way.

About the Author

Headshot of Katie Mae

About the Author

Katie Mae

Chef Katie Mae is the founder of The Culinary Gym, an online hub for learning, practicing, and mastering whole-food, plant-based cuisine. Since 2011, she has been teaching at TrueNorth Health Center and Dr. McDougall’s residential health programs. Witnessing patients radically transform their health inspired her to create an in-depth culinary curriculum to help people embrace a whole-food, plant-based diet at home. With a master’s degree in nutrition from Bastyr University and a personal passion for flavor science, Mae teaches how to prepare food that’s both health-promoting and mouthwatering. Find her on Instagram and Facebook.
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