East African Pea Soup

Warm your soul with a comforting bowl of East African Pea Soup, a harmonious blend of earthy spices, hearty vegetables, and creamy coconut milk. Perfectly seasoned with turmeric, cumin, coriander, and paprika, this vibrant soup layers bold flavors that are balanced by the natural sweetness of carrots and the richness of coconut milk. Protein-packed split green peas simmer alongside tender potatoes and aromatic herbs, creating a wholesome, nourishing dish. Partially blended for a luscious consistency, this soup is finished with a fresh cilantro garnish and a squeeze of zesty lemon for a bright, tangy note. Ready in just over an hour, this plant-based recipe is perfect for weeknights or meal prepping and pairs beautifully with warm flatbread or a simple salad.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large red onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon ginger, grated
• 2 tablespoons tomato paste
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 1 medium potato, peeled and diced
• 1 cup dried split green peas, rinsed
• 6 cups vegetable stock or water
• 1 cup coconut milk
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh cilantro leaves, chopped (for garnish)
• 4 lemon wedges (for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped red onion and sauté for 4-5 minutes until soft and translucent.

Step 3

Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.

Step 4

Add the tomato paste, ground turmeric, ground coriander, ground cumin, and paprika. Stir well to coat the onions and release the spices' aroma for 1-2 minutes.

Step 5

Add the diced carrots, celery, and potato and stir to combine with the spice mixture.

Step 6

Stir in the rinsed split green peas, then pour in the vegetable stock or water. Bring the mixture to a boil.

Step 7

Reduce the heat to low, cover the pot, and let the soup simmer for 45-50 minutes, stirring occasionally, until the peas and vegetables are tender.

Step 8

Stir in the coconut milk, salt, and black pepper. Simmer for another 5-10 minutes to blend the flavors.

Step 9

Using an immersion blender, partially blend the soup to create a creamy yet chunky texture. Alternatively, blend a portion of the soup in a regular blender and return it to the pot.

Step 10

Taste and adjust the seasoning if needed.

Step 11

Serve the soup hot, garnished with chopped cilantro and a wedge of lemon on the side for squeezing over the top.

Nutrition Facts

Serving size	2767.8 grams (2767.8g)

Amount per serving	% Daily Value*
Calories	1509

Total Fat 34.30g	44%
Saturated Fat 5.50g	28%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 7863mg	342%
Total Carbohydrate 254.30g	92%
Dietary Fiber 73.70g	263%
Total Sugars 64.70g
Protein 63.50g	127%

Vitamin D 0IU	0%
Calcium 504mg	39%
Iron 19mg	104%
Potassium 6019mg	128%

*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: 19.5%

Protein: 16.1%

Carbs: 64.4%