Lentil and pea soup is a timeless, comforting dish that combines the heartiness of lentils with the delicate sweetness of peas. It’s a perfect meal for chilly nights or whenever you crave something warm and nourishing. This soup is not just about satisfying hunger but also about providing a rich, hearty experience, full of fiber, protein, and a variety of nutrients. Plus, it’s incredibly versatile-easy to customize based on personal preferences or available ingredients. Whether you’re vegan, gluten-free, or just looking for a wholesome, budget-friendly meal, lentil and pea soup has you covered.
This soup offers a depth of flavors with its blend of legumes, fresh herbs, and seasonings. The lentils bring a meaty texture while the peas add a pop of color and a light, slightly sweet taste that balances out the richness. The best part? It’s simple to make, requiring minimal ingredients and effort, yet delivers a bowl of deliciousness that satisfies both your body and soul.
Lentil And Pea Soup Recipe
The beauty of this recipe lies in its simplicity. With a handful of ingredients, you can create a nutritious, flavorful soup that tastes like it’s been simmering for hours-even though it comes together relatively quickly.
Ingredients Needed
- 1 cup dried green or brown lentils – Lentils are the base of the soup, contributing a creamy texture once cooked and providing a hearty, earthy flavor.
- 1 cup dried split peas – Split peas add a sweet, mellow flavor and a soft texture when cooked, complementing the lentils.
- 1 medium onion, chopped – Onions create a savory base, contributing depth to the overall flavor profile of the soup.
- 2 cloves garlic, minced – Garlic enhances the soup with an aromatic quality and adds a hint of spice.
- 2 medium carrots, diced – Carrots bring a natural sweetness and vibrant color, balancing the earthy tones of the legumes.
- 2 celery stalks, chopped – Celery offers a subtle crunch and aromatic fragrance, rounding out the veggie base.
- 1 can (14.5 oz) diced tomatoes – Tomatoes provide acidity and a slight tang, helping to brighten up the soup and contrast the richness of the lentils and peas.
- 6 cups vegetable broth or water – Broth is preferred for an extra layer of savory flavor, but water will work in a pinch.
- 1 bay leaf – Bay leaves release a warm, slightly floral flavor that infuses the soup while it simmers.
- 1 teaspoon dried thyme – Thyme brings a subtle, earthy herbal note that complements the savory ingredients.
- Salt and pepper, to taste – Essential for seasoning and bringing all the flavors together.
- 2 tablespoons olive oil – Used for sautéing the vegetables and adding richness to the broth.
Cooking Instructions
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Prepare The Lentils And Peas
- Start by rinsing the lentils and split peas in cold water to remove any dirt or debris.
- Set them aside in a bowl.
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Sauté The Vegetables
- Heat the olive oil in a large pot over medium heat.
- Add the chopped onions, carrots, and celery to the pot, sautéing them for 5-7 minutes, until the vegetables soften and the onions turn translucent.
- Add the minced garlic and sauté for an additional 1-2 minutes, until fragrant.
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Add The Liquids And Seasonings
- Pour in the vegetable broth (or water), then add the diced tomatoes, bay leaf, thyme, salt, and pepper.
- Stir the mixture well to combine all the ingredients.
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Simmer The Soup
- Add the rinsed lentils and split peas to the pot.
- Bring the soup to a boil, then reduce the heat to low and let it simmer, uncovered, for about 30-40 minutes or until the lentils and peas are tender.
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Adjust Seasoning And Texture
- Once the lentils and peas are soft and the soup has thickened to your desired consistency, remove the bay leaf.
- Taste and adjust the seasoning with more salt, pepper, or thyme if needed.
- For a creamier texture, you can mash a small portion of the soup with a potato masher or use an immersion blender for a smoother consistency.
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Serve
- Ladle the soup into bowls and serve hot, with a drizzle of olive oil or a sprinkle of fresh herbs, if desired.
Ingredient Insights
- Lentils: They are packed with plant-based protein and fiber, making them a filling and nutritious addition to any soup. They cook quickly and absorb the flavors of the broth and seasonings, creating a hearty base.
- Split Peas: Like lentils, split peas are rich in fiber, protein, and essential vitamins, including folate. They tend to break down into a creamy texture when cooked, giving the soup a thick, satisfying body.
- Vegetables (Carrots, Celery, Onion): These veggies are the flavor foundation. Onions provide savory depth, while carrots contribute a sweet flavor that complements the earthiness of the legumes. Celery adds a hint of freshness and subtle bitterness that balances the soup’s richness.
- Tomatoes: The tomatoes not only add acidity, which brightens the whole soup, but they also introduce a slightly tangy flavor, helping to cut through the earthiness of the lentils and peas.
- Herbs (Bay Leaf and Thyme): Bay leaves infuse a slightly floral and herbal flavor that enhances the other ingredients, while thyme brings an earthy, savory tone that ties everything together.
Expert Tips
- Rinse your legumes: Always rinse your lentils and split peas before cooking to remove dust, stones, or any impurities that might be lurking.
- Use a good-quality broth: If possible, opt for homemade vegetable broth or a high-quality store-bought version for the best flavor.
- Add extra vegetables: Feel free to throw in extra veggies like spinach, kale, or zucchini towards the end of cooking for added nutrients and flavor.
- Simmer longer for deeper flavor: If you have extra time, let the soup simmer for longer than the recommended 30-40 minutes. The flavors will deepen, and the soup will become even more velvety in texture.
- Store and freeze leftovers: This soup stores well in the fridge for up to 4 days and can be frozen for up to 3 months. Just let it cool completely before transferring to an airtight container.
Recipe Variations
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Spicy Lentil And Pea Soup
- Add a dash of cayenne pepper, a chopped jalapeño, or even some chili flakes to give the soup a bit of heat.
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Creamy Version
- After blending part or all of the soup, stir in a splash of coconut milk or heavy cream for a rich and creamy texture.
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Meat Lover’s Variation
- If you’re craving some meat in the mix, you can add diced smoked sausage, bacon, or ground turkey for a smoky, savory twist.
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Herbaceous Twist
- Add a handful of fresh parsley, cilantro, or dill to the soup just before serving for a fresh, herbal kick.
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Indian-inspired
- Try adding curry powder, turmeric, cumin, and coriander for a bold, aromatic twist that takes this soup to a whole new level.
Final Words
Lentil and pea soup is a versatile dish that can be tailored to your taste preferences, dietary needs, or what’s available in your pantry. The heartiness of the lentils and the sweetness of the peas create a balanced, flavorful base, while the vegetables and herbs round out the dish with freshness and depth. It’s a soup that’s easy to make, budget-friendly, and incredibly satisfying-whether enjoyed as a quick lunch or a cozy dinner.
FAQs
What Type Of Lentils Should I Use For Lentil And Pea Soup?
For lentil and pea soup, it’s best to use green or brown lentils as they hold their shape during cooking. Red lentils can also be used, but they tend to break down and become mushy, which may change the texture of the soup.
Can I Use Dried Peas Instead Of Split Peas In The Soup?
Yes, you can use dried peas in place of split peas, but be sure to soak them for several hours or overnight to reduce cooking time. Split peas do not need soaking and cook faster.
Do I Need To Pre-cook The Lentils And Peas Before Adding Them To The Soup?
No, you do not need to pre-cook the lentils and peas. Simply rinse them thoroughly and add them directly to the soup, as they will cook while simmering in the broth.
How Long Does It Take To Cook Lentil And Pea Soup?
Lentil and pea soup typically takes about 45 minutes to 1 hour to cook. The exact time depends on the type of lentils and peas you use, as well as the heat level. Be sure to check the consistency and doneness of the lentils and peas towards the end of cooking.
Can I Make Lentil And Pea Soup Ahead Of Time?
Yes, lentil and pea soup can be made ahead of time. In fact, the flavors develop even more as it sits. Store the soup in an airtight container in the refrigerator for up to 4-5 days. It can also be frozen for up to 3 months.
What Are Some Good Seasonings To Add To Lentil And Pea Soup?
Common seasonings for lentil and pea soup include garlic, onions, cumin, coriander, turmeric, thyme, bay leaves, and black pepper. For added depth, you can also use smoked paprika or a touch of chili powder for heat.
Is Lentil And Pea Soup Vegan-friendly?
Yes, lentil and pea soup is naturally vegan if made without animal-based broths or added meats. Use vegetable broth instead of chicken or beef broth, and ensure any seasonings or additions are plant-based.
What Type Of Broth Is Best For Lentil And Pea Soup?
The best broth for lentil and pea soup is typically vegetable broth, which complements the flavors of the lentils and peas. However, if you’re not vegan or vegetarian, chicken or beef broth can add a richer flavor.
How Can I Thicken My Lentil And Pea Soup?
If your lentil and pea soup is too thin, you can thicken it by pureeing a portion of the soup and then returning it to the pot. Alternatively, you can add more lentils or peas and let them cook down to thicken the consistency.
Can I Add Vegetables To The Lentil And Pea Soup?
Absolutely! You can add a variety of vegetables to lentil and pea soup, such as carrots, celery, potatoes, spinach, or kale. Just chop them into small pieces and add them during the cooking process so they soften and integrate into the soup.