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Mediterranean Split Pea Soup

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A hearty and nourishing Mediterranean-inspired split pea soup made with sun-dried tomatoes, aromatic herbs, and a bright splash of lemon juice. Naturally vegan, gluten-free, and adaptable for stovetop or Instant Pot cooking.

  • Author: Tina
  • Prep Time: 15 minutes
  • Cook Time: 1 hour 30 minutes (stovetop) or 45 minutes (Instant Pot)
  • Total Time: 1 hour 45 minutes (stovetop) or 1 hour (Instant Pot)
  • Yield: 4 servings
  • Category: Soup
  • Method: Stovetop or Instant Pot
  • Cuisine: Mediterranean
  • Diet: Vegan

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

Instructions

  1. 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.
  2. Add garlic, carrots, and celery; cook for 5 minutes, stirring occasionally.
  3. Stir in fresh and sun-dried tomatoes.
  4. Add nutritional yeast, thyme, oregano, smoked paprika, pepper, and bay leaf; toast for 30–60 seconds until fragrant.
  5. Add split peas, broth, and mustard.
  6. For 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.
  7. For Instant Pot: Use 5 cups broth, cancel sauté, seal the lid, cook on High Pressure for 15 minutes, then natural release for 15 minutes.
  8. Remove bay leaf. For a creamier soup, blend half with an immersion blender or in batches in a blender.
  9. Stir in parsley and lemon juice. Taste and adjust seasoning before serving.

Notes

  • 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.
  • Freezes well for up to 3 months; refrigerates for up to 5 days.

Nutrition

Find it online: https://cheftinaskitchen.com/mediterranean-split-pea-soup/