This Hearty Split Pea and Chickpea Soup is the perfect comfort food for chilly days. With the earthy flavors of split peas, chickpeas, and a variety of fresh vegetables, it’s a filling and nutritious meal. The addition of aromatic spices like sweet paprika, oregano, and thyme gives the soup a rich depth of flavor, while the lemon juice and chili oil drizzle bring a refreshing and spicy kick to each bite.
Preparation, Cook, and Total Times
- Preparation Time: 20 minutes
- Cooking Time: 1 hour 15 minutes
- Total Time: 1 hour 35 minutes
- Servings: 4-6 servings
Cuisine
This soup is inspired by hearty Mediterranean and Middle Eastern cooking, featuring legumes, vegetables, and aromatic herbs and spices. The use of chickpeas and split peas creates a rich, protein-packed base, making this soup both satisfying and nutritious.
Full List of Ingredients
- 1 onion, diced
- 4 cloves garlic, finely chopped
- 2 carrots, diced
- 2 stalks celery, diced
- 2 yellow potatoes, diced
- 1 cup pre-soaked split peas
- 2 tbsp olive oil
- Few sprigs fresh thyme
- 1 ½ tsp salt
- Pepper, to taste
- Pinch of chili flakes
- ½ tsp sweet paprika
- Pinch of oregano
- 400 ml canned chickpeas, drained and rinsed
- 1L vegetable stock
- 1L water
- Lemon juice (to serve)
- Few sprigs fresh parsley, chopped (for garnish)
- Chili oil (to serve)
Step-by-Step Cooking Directions
1. Prepare the Vegetables:
Start by dicing the onion and finely chopping the garlic. Dice the carrots and celery, and chop the yellow potatoes into bite-sized cubes. Rinse and drain the pre-soaked split peas, then set them aside.
2. Sauté the Base:
Heat a stock pot over medium heat and add the olive oil. Once hot, add the diced onions and sauté for about 3-4 minutes until softened. Add the garlic and sauté for another 2 minutes, letting the garlic become fragrant.
Remove the leaves from the thyme sprigs and add them to the pot along with the salt, pepper, chili flakes, sweet paprika, and oregano. Stir well and cook for an additional 2-3 minutes to allow the spices to bloom.
3. Add the Vegetables and Stock:
Next, add the diced carrots, celery, and the yellow potatoes to the pot. Stir well and cook for 4-5 minutes. Add the split peas, chickpeas, vegetable stock, and water to the pot. Stir everything together, then turn up the heat to bring the soup to a boil. Once it begins to boil, reduce the heat to medium, cover, and let the soup simmer for about 1 hour, stirring occasionally.
4. Blend Part of the Soup:
After 1 hour, carefully transfer a few cups of the soup to a blender. Blend on medium-high for 5-8 seconds, just until the soup becomes creamy but still has some texture. Be careful when blending hot liquids—let the soup cool slightly or use a towel to hold the lid securely.
Once blended, carefully transfer the mixture back into the pot and stir everything together. This will help thicken the soup while maintaining some chunky texture.
5. Serve:
Ladle the soup into bowls and garnish with a drizzle of lemon juice, fresh cracked pepper, and chopped parsley. Top with a drizzle of chili oil for an added kick of flavor and spice.
Nutritional Information (Per Serving)
- Calories: 300 kcal
- Protein: 13 g
- Carbohydrates: 45 g
- Fat: 9 g
- Fiber: 10 g
- Sugars: 8 g
- Sodium: 900 mg
- Cholesterol: 0 mg
The Origins and Popularity of the Recipe
Soups and stews featuring split peas and chickpeas are staples in many global cuisines, especially in Mediterranean and Middle Eastern regions. These legumes are known for their nutritional value and heartiness, making them perfect for filling, comforting soups. This particular recipe combines split peas, chickpeas, and fresh vegetables with a variety of warming spices to create a rich, flavorful dish that’s perfect for any season.
Reasons Why You’ll Love This Recipe
- Hearty and Filling: The split peas and chickpeas create a protein-packed, satisfying base that makes this soup a complete meal.
- Rich in Flavor: The blend of fresh vegetables, aromatic herbs, and spices creates a complex and flavorful broth.
- Comforting: This soup is the ultimate comfort food, warm and nourishing, perfect for chilly evenings.
- Easy to Make: With simple ingredients and straightforward steps, this soup is easy to prepare, even on busy days.
Health Benefits
- High in Fiber: Split peas, chickpeas, and vegetables provide plenty of fiber, which supports digestion and helps maintain healthy blood sugar levels.
- Packed with Protein: Both split peas and chickpeas are excellent sources of plant-based protein, which helps build and repair tissues in the body.
- Rich in Vitamins and Minerals: The vegetables in this soup, such as carrots, celery, and potatoes, are rich in essential vitamins and minerals like vitamin A, vitamin C, and potassium, which are important for immune function and heart health.
- Low in Fat: This soup is naturally low in fat and is made with olive oil, which provides healthy fats that support brain and heart health.
Serving Suggestions
- With a Side of Bread: Serve this hearty soup with a slice of crusty bread or warm pita for a satisfying meal.
- With a Salad: A light, crisp green salad with a tangy vinaigrette would pair beautifully with this rich and comforting soup.
- For a Complete Meal: Add a protein such as grilled chicken, roasted vegetables, or a dollop of Greek yogurt for extra protein and creaminess.
Cooking Tips
- Adjust Consistency: If the soup is too thick after blending, you can add more water or vegetable stock to achieve your desired consistency.
- Make it Spicy: If you like a bit more heat, increase the amount of chili flakes or add a fresh chopped chili to the soup.
- Use Homemade Stock: For the best flavor, use homemade vegetable stock, or if using store-bought, choose a low-sodium variety to control the salt content.
Variations to Try
- Add Greens: For extra nutrition, add some chopped kale, spinach, or Swiss chard toward the end of the cooking time.
- Coconut Milk: Add a splash of coconut milk for a creamy texture and a slight sweetness that complements the earthy flavors of the peas and chickpeas.
- Vegetarian Version: Use vegetable stock and skip any non-vegetarian seasonings to keep the soup purely plant-based.
Conclusion
This Hearty Split Pea and Chickpea Soup with Chili Oil is the perfect meal for anyone looking for something flavorful, nutritious, and comforting. The combination of legumes, vegetables, and spices creates a rich and hearty soup that will satisfy your hunger and warm you from the inside out. With the addition of lemon juice and chili oil, every bite is balanced with a fresh, tangy kick and a touch of spice. This is a dish that can easily be enjoyed by everyone, from vegans to meat lovers, and it’s a great way to use simple ingredients to create a deeply satisfying meal.
10 Comprehensive FAQ Section
1. Can I make this soup ahead of time?
Yes, this soup can be made ahead and stored in the refrigerator for up to 3 days. The flavors tend to develop more after sitting for a day or two.
2. Can I freeze this soup?
Yes, this soup freezes well. Store it in an airtight container for up to 3 months. Reheat on the stove when ready to serve.
3. Can I use frozen vegetables?
Yes, you can use frozen vegetables if you don’t have fresh ones on hand. Just make sure to add them towards the end of cooking to prevent overcooking.
4. Can I use dried chickpeas instead of canned?
Yes, if you prefer to use dried chickpeas, soak and cook them before adding them to the soup. Make sure they are tender before adding them to the pot.
5. How do I adjust the spice level?
If you want a milder soup, reduce the amount of chili flakes. If you prefer it spicier, add more chili flakes or fresh chopped chili.
6. Can I add meat to this soup?
Yes, you can add cooked chicken, turkey, or even sausage to make this soup heartier.
7. Can I use another type of pea instead of split peas?
Yes, you can substitute split peas with yellow peas or lentils, though cooking times may vary slightly.
8. How do I make the soup creamier?
For a creamier texture, blend more of the soup or add a splash of coconut milk or cream.
9. Can I skip the lemon juice?
While the lemon juice adds a nice refreshing kick, you can skip it if you prefer a less tangy flavor.
10. Can I use homemade stock instead of veggie stock?
Yes, homemade stock will give the soup a more robust flavor. Just make sure the stock is well-seasoned.