Illuminating the Connection Between the Creative, Culinary & Healing Arts

Quick Split Pea & Mint Soup

Quick Split Pea & Mint Soup

Quick Split Pea & Mint Soup

Makes: One 8 quart pot – about 6-8 small bowls, or 4 large bowls
Time: 20 minutes of prep & about 40 minutes actual cook time
Notes: Gluten, Soy & Egg Free – Vegetarian & Vegan Friendly – Food Allergen Alternatives Listed
Recipe by: Kelsey Crawford

 

The focus of this recipe was inspired by a friend of mine who is so busy with starting a new business that they have little-to-no time to prepare slow cooked meals. Typically I would cook this soup several hours over an entire day on low heat, however- this version simplifies that recipe with some nutritious and realistic shortcuts. I’m a huge proponent of squeezing a few types of veggies into meals whenever and however possible. I’ve found with many clients that they forgo adding veggies because of the time it takes to prep them. So, what are some ways around this? Frozen veggies are one option, the deli case of course, or prepping a large batch to store in the fridge and use throughout the week.

For frozen veggies, one of my favorite companies in Oregon (where I live) is Stahlbush Island Farms. They’re dedicated to sustainable, organic farming, and showcase beautiful, curated paintings for the print on their packaging, so you can’t miss them in the frozen section! Most importantly, their veggies are harvested when ripe (maintaining local, in-season vital nutrients), then frozen after being washed and prepped. Literally zero prep for the consumer other than opening a bag. This may be one of the few ways some people will be able to incorporate vegetables into their weekly meals, and that’s important. So use this approach during busy phases of life, and try your best to bring in fresh fruits and veggies when you have the extra time. The potatoes, carrots and peas this recipe calls for can all be found prepped in the frozen section.

Split pea soup has been my favorite soup since I was a little girl. When I tried a friends version of this with added mint, I was practically going around telling strangers on the street about it- it was that good!


Ingredients

1 yellow onion, peeled and medium chopped

6 cloves of garlic, peeled and minced

4-6 tablespoons of unsalted grass fed butter – for dairy free: try sesame oil, the flavor compliments this soup well. You can also use coconut oil, but I recommend only 3 tablespoons. Cooking on a lower heat is best for this oil. FYI-this will lengthen the cook time.

1 quart of vegetable or bone broth of choice – you can find this in the frozen section, boxed in the soup and canned foods section, or if you’re going for fresh bone broth there’s a strong possibility a butcher carries it. One of my favorite spots for fresh bone broth is Salt Fire and Time (if you live in or around Portland this is an excellent local business).

2 cups dried green peas, rinsed

4-5 small red potatoes, rinsed and small chopped

3 tablespoons of either kosher or sea salt. Both of these salts have a nice, soft flavor & quality

2 bay leaves

Chefs pinch (generous) of cumin

1 bouquet garni of dried mint. About 2 cups tied together in a cheesecloth bundle with kitchen twine (leave some length to remove from pot) and tossed into soup.

3 carrots, rinsed and small chopped

15 ounces of fresh or frozen peas

3 tablespoons of apple cider vinegar

Salt & pepper to taste


Directions

  • In an 8 quart soup kettle over medium-low heat, toss in onions, garlic, butter/oil, and caramelize with the lid off until onions and garlic are golden brown.
  • Add broth + 4 cups of filtered room temperature water, dried peas and potatoes. Bring heat up to medium-high to a boil. Boil for about 15-20 minutes, stirring frequently so peas and potatoes don’t stick to the bottom of the pot.
  • Add salt, bay leaves, cumin and mint, then add filtered-room temperature water to fill the pot 3/4 full, and bring back to a boil for an additional 10 minutes.
  • Reduce heat and add carrots & fresh/frozen peas. Let soup simmer for another 5-8 minutes or so. Take a piece of potato and some split peas from the pot, let cool- then taste test to make sure that both the potato and peas are cooked to a soft texture.
  • Turn heat off, remove cheesecloth bundle of mint, then stir in the apple cider vinegar. Salt and pepper to taste.

Enjoy!

 



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