Mediterranean Split Pea Soup
This Mediterranean Split Pea Soup is a vibrant twist on a classic comfort dish. It’s hearty, wholesome, and infused with sun-dried tomatoes, bright lemon, herbs, and spices.
Whether you’re warming up on a chilly evening or meal-prepping for the week, this soup delivers satisfying flavor and plant-based nutrition in every spoonful.
Why You’ll Love This Recipe
Plant-based and protein-rich – thanks to split peas and nutritional yeast.
Packed with Mediterranean flavors – oregano, thyme, paprika, and lemon make it bright and savory.
Super satisfying – filling, fiber-rich, and cozy without being heavy.
Meal prep-friendly – keeps well and reheats beautifully.
Customizable – works for stovetop or Instant Pot and easy to tweak to your taste
Key Ingredients
Split Peas – A great source of protein and fiber that cook down into a naturally creamy texture.
Sun-Dried Tomatoes – Add rich, tangy umami depth.
Nutritional Yeast – Provides a cheesy, nutty flavor while boosting nutrients.
Smoked Paprika & Herbs – Brings warmth and bold Mediterranean essence.
Lemon Juice & Parsley – Brighten and balance the soup before serving
Mediterranean Split Pea Soup
Ingredients:
2 tbsp olive oil
1 onion chopped
4 cloves garlic minced
2 carrots chopped
1 celery chopped
1 tomato chopped
¼ cup sun dried tomatoes*1 chopped
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 broth2
2 tsp mustard
¼ cup parsley chopped
½ lemon juiced
Instructions:
1 . Start with the Aromatics
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 10 minutes, stirring often, until it starts to turn golden and caramelized.
Using an Instant Pot? Turn on the “Sauté” function for this step.
2. Add the Veggies
Stir in the garlic, chopped carrots, and celery. Cook for another 5 minutes, letting the veggies soften slightly.
Add both the fresh chopped tomato and the sun-dried tomatoes. Stir to combine everything evenly.
3. Toast the Spices
Add the nutritional yeast, thyme, oregano, smoked paprika, black pepper (or red pepper flakes), and the bay leaf. Stir well and let the spices toast for about 1 minute to bring out their flavor.
4. Simmer the Soup
Add the rinsed split peas, mustard, and 6 cups of vegetable broth. Stir everything together and bring to a simmer. Reduce the heat, cover loosely, and cook for 60–90 minutes, stirring occasionally until the peas are tender and the soup thickens. Add more broth or water if needed as it cooks.
Instant Pot method: Use 5 cups broth, cancel “Sauté,” seal the lid, and pressure cook on High for 15 minutes, then let it naturally release for 15 minutes.
5. Finish and Serve
Once the soup is done, remove the bay leaf.
For a creamy texture, blend half the soup using an immersion blender or stand blender (optional).
Stir in the chopped parsley and fresh lemon juice. Taste and adjust with more salt or pepper if needed.
Serve warm and enjoy!
Notes
Rinse split peas thoroughly before cooking to remove any grit.
Add more broth or water if soup becomes too thick during cooking.
Don’t skip the lemon juice at the end — it really lifts the flavors!
Use an immersion blender for a smoother consistency or blend just a portion to keep some texture.
Taste and season at the end, especially with salt, as the broth may vary in sodium.
Nutrition Information
YIELDS: 6 | SERVING SIZE: 1.5 cup
Calories: 250 | Protein: 14g | Carbohydrates: 32g | Fiber: 10g | Fat: 8g | Sodium: 450mg | Sugar: 6g
Kitchen Equipment Needed
Large pot or Dutch oven
Knife and cutting board
Wooden spoon
Measuring cups and spoons
Blender or immersion blender (optional)
Instant Pot (if using pressure cooker method)
Recipe Swaps & Variations
Use yellow split peas instead of green for a milder flavor.
Add spinach or kale during the last 10 minutes of cooking for extra greens.
Substitute sun-dried tomatoes with roasted red peppers for a different Mediterranean flair.
Use vegetable bouillon + water if you don’t have broth on hand.
Add cooked rice or small pasta to make it even heartier.
How to Store Leftovers
Refrigerate in an airtight container for up to 4–5 days.
Freeze for up to 3 months. Let cool fully before freezing.
Reheat on the stovetop or microwave, adding a bit of water or broth if too thick.
The soup may thicken as it sits — stir well before serving.
Food & Drink Pairings
Serve with: crusty sourdough, pita bread, or a simple green salad with lemon vinaigrette.
Top with: a drizzle of olive oil, more fresh herbs, or a sprinkle of vegan parmesan.
Pair with: chilled white wine like Sauvignon Blanc or a warm herbal tea.
Frequently Asked Questions:
What makes this a Mediterranean-style soup?
The use of herbs like oregano and thyme, sun-dried tomatoes, olive oil, and lemon juice brings classic Mediterranean flavors to a traditional split pea base.
Is this soup vegan?
Yes! It’s entirely plant-based and dairy-free.
Can I make this without sun-dried tomatoes?
Yes, but you’ll lose some of that rich umami depth.
Try roasted red peppers or a splash of tomato paste as an alternative.
Is this soup spicy?
Only mildly, thanks to black pepper or red pepper flakes.
You can easily adjust the heat to your preference.
Can I serve this as a main course?
Absolutely. It’s hearty and filling enough to stand alone, especially when paired with bread or a salad.
Do I need to soak the split peas?
Nope! Split peas cook quickly without soaking—just rinse them well before adding.
Can I make this in a slow cooker?
Yes, cook on LOW for 7–8 hours or HIGH for 4–5 hours, until peas are tender.
What if my soup is too thick?
Add a little water or broth and stir until you reach the desired consistency.
Can I use a regular blender?
Yes—just let the soup cool slightly and blend in batches. Be careful with hot liquids in a stand blender!
Why add lemon at the end?
Lemon brightens and balances the richness of the soup—adding it early can dull its flavor.