African Split Pea Soup

Warm up your soul with this vibrant and hearty African Split Pea Soup, a nourishing blend of tender yellow split peas, aromatic spices, and fresh vegetables. Infused with cumin, coriander, turmeric, and a hint of cayenne, this soup delivers a delightful combination of earthiness, warmth, and spice. A touch of lemon juice brightens the rich, creamy texture, which can be tailored to your preference—chunky or partially blended. Perfect for vegan meal prep or a cozy family dinner, this comforting recipe is as nutritious as it is flavorful. Garnished with fresh cilantro and served with lemon wedges, it’s a simple yet exotically spiced dish that will transport your taste buds to the heart of Africa. Ready in just over an hour, this soup makes six generous servings, ideal for freezing or enjoying throughout the week!

Nutriscore Rating: 88/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 6

Ingredients

• 2 cups yellow split peas
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 tablespoon ginger, minced
• 2 medium carrots, diced
• 2 stalks celery stalks, chopped
• 2 tablespoons tomato paste
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric powder
• 1 teaspoon paprika
• 0.5 teaspoon cayenne pepper
• 6 cups vegetable broth
• 1 whole bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh cilantro, chopped
• 4 wedges lemon wedges

Directions

Step 1

Rinse the split peas in cold water until the water runs clear. Set them aside.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until soft and translucent.

Step 3

Stir in the minced garlic and ginger, and sauté for another 1-2 minutes until fragrant.

Step 4

Add the diced carrots and chopped celery to the pot. Cook for 5 minutes, stirring occasionally.

Step 5

Stir in the tomato paste, ground cumin, ground coriander, turmeric, paprika, and cayenne pepper. Cook the spices for 1-2 minutes to allow them to bloom and release their aroma.

Step 6

Add the rinsed split peas, vegetable broth, and bay leaf to the pot. Bring the mixture to a boil over high heat.

Step 7

Reduce the heat to low, cover the pot with a lid, and let the soup simmer for 40-50 minutes, stirring occasionally, until the split peas are soft and fully cooked.

Step 8

Remove and discard the bay leaf. Use an immersion blender to partially blend the soup for a creamier texture, or leave it chunky if preferred.

Step 9

Season the soup with salt and black pepper to taste.

Step 10

Ladle the soup into bowls and garnish with chopped fresh cilantro.

Step 11

Serve with a lemon wedge on the side for a burst of freshness before eating.

Nutrition Facts

Serving size	2275.3 grams (2275.3g)

Amount per serving	% Daily Value*
Calories	2412

Total Fat 48.00g	62%
Saturated Fat 8.10g	41%
Polyunsaturated Fat 6.90g
Cholesterol 0mg	0%
Sodium 6043mg	263%
Total Carbohydrate 386.50g	141%
Dietary Fiber 134.30g	480%
Total Sugars 71.30g
Protein 132.30g	265%

Vitamin D 0IU	0%
Calcium 640mg	49%
Iron 34mg	189%
Potassium 7988mg	170%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.2%

Protein: 21.1%

Carbs: 61.7%