Name: Mediterranean Split Pea Soup
Prep time: 15 min
Cook time: PT-487867H47M45S
Total time: PT-487867H47M45S
Cuisine: Mediterranean
Ingredients: 2 tbsp olive oil; 1 onion, chopped; 4 cloves garlic, minced; 2 carrots, chopped; 1 celery stalk, chopped; 1 tomato, chopped; ¼ cup sun-dried tomatoes, chopped (dry-packed or oil-packed); 2 tbsp nutritional yeast; 1½ tsp dried thyme; 1 tsp dried oregano; 1 tsp smoked paprika; ½ tsp black pepper or ¼ tsp red pepper flakes; 1 bay leaf; 1½ cups dried split peas, rinsed; 5–6 cups vegetable broth (6 for stovetop, 5 for Instant Pot); 2 tsp mustard; ¼ cup parsley, chopped; ½ lemon, juiced

Why You’ll Love This Recipe

Packed with protein and fiber from split peas for a filling meal.
Layers of flavor from fresh vegetables, sun-dried tomatoes, and fragrant spices.
Naturally vegan and gluten-free, with no sacrifice on taste.
Adaptable to stovetop or Instant Pot cooking methods.
Freezes beautifully for meal prep.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 tbsp olive oil
1 onion, chopped
4 cloves garlic, minced
2 carrots, chopped
1 celery stalk, chopped
1 tomato, chopped
¼ cup sun-dried tomatoes, chopped (dry-packed or oil-packed)
2 tbsp nutritional yeast
1½ tsp dried thyme
1 tsp dried oregano
1 tsp smoked paprika
½ tsp black pepper or ¼ tsp red pepper flakes
1 bay leaf
1½ cups dried split peas, rinsed
5–6 cups vegetable broth (6 for stovetop, 5 for Instant Pot)
2 tsp mustard
¼ cup parsley, chopped
½ lemon, juiced

Directions

Heat olive oil in a large pot over medium heat (or use the sauté function on an Instant Pot). Add onion and cook, stirring often, until it begins to brown, about 10 minutes.
Add garlic, carrots, and celery; cook for 5 minutes, stirring occasionally.
Stir in fresh and sun-dried tomatoes.
Add nutritional yeast, thyme, oregano, smoked paprika, pepper, and bay leaf; toast for 30–60 seconds until fragrant.
Add split peas, broth, and mustard.
- Stovetop: Use 6 cups broth, bring to a simmer, and cook for 60–90 minutes until peas are tender, stirring occasionally. Add more liquid if needed.
- Instant Pot: Use 5 cups broth, cancel sauté, seal the lid, cook on High Pressure for 15 minutes, then natural release for 15 minutes.
Remove bay leaf. For a creamier soup, blend half with an immersion blender or in batches in a blender.
Stir in parsley and lemon juice. Taste and adjust seasoning before serving.

Servings and timing

Servings: 4
Prep time: 15 minutes
Cook time: 1 hour 30 minutes (stovetop) or ~45 minutes total (Instant Pot)

Variations

Add chopped spinach or kale at the end for extra greens.
Swap lemon juice for red wine vinegar for a tangy twist.
Replace smoked paprika with regular paprika for a milder flavor.
Use fresh herbs like rosemary or basil for a garden-fresh taste.
Blend the whole batch for a completely smooth texture.

Storage/Reheating

Refrigerator: Store in an airtight container for up to 5 days.
Freezer: Cool completely and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
Reheating: Warm gently on the stovetop over medium heat or in the microwave, adding a splash of broth or water if it thickens.

FAQs

How can I make this soup thicker?

Blend half the soup and stir it back in, or simmer uncovered for the last 10–15 minutes.

Can I use yellow split peas instead of green?

Yes, but the flavor will be slightly milder and sweeter.

Is nutritional yeast necessary?

It adds a subtle cheesy flavor, but you can omit it if preferred.

Can I make this oil-free?

Yes, sauté vegetables in a splash of broth instead of olive oil.

What’s the best broth for this recipe?

A rich vegetable broth with tomato or herb notes complements the Mediterranean flavors best.

Can I use canned tomatoes instead of fresh?

Yes, substitute 1 cup chopped canned tomatoes if fresh aren’t available.

Will red lentils work instead of split peas?

They will cook faster (about 20–30 minutes), but the texture will be different and creamier.

Can I add potatoes to the soup?

Yes, add diced potatoes at the same time as split peas for a heartier dish.

How do I stop the soup from becoming too thick in the fridge?

Add a splash of broth or water when reheating to loosen the texture.

Can I double this recipe?

Absolutely, just ensure your pot or Instant Pot is large enough to avoid overflow.

Conclusion

This Mediterranean Split Pea Soup is a wholesome, flavor-packed dish that brings together hearty legumes, tangy sun-dried tomatoes, and a burst of fresh lemon. Easy to make and endlessly adaptable, it’s a recipe you’ll turn to again and again for comfort and nourishment.