Split pea soup with cumin

A thick, comforting soup that is cheap and incredibly nourishing. Split peas, rich in fibre and plant protein, make it a filling, low glycaemic index dinner, perfect for the cold season. The cumin adds a warm fragrance and makes pulses easier to digest.

Preparation: 10 min  |  Cooking: 40 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 136 kcal · 6 g protein · 14 g carbohydrate · 5 g fat

Ingredients

• 250 g split peas
• 1 onion
• 2 carrots
• 1 tsp cumin
• 1 tbsp olive oil
• salt, pepper

Method

1. Sweat the sliced onion and diced carrots in the oil with the cumin.
2. Add the rinsed split peas and cover generously with water (about 1.5 litres).
3. Bring to the boil, then simmer for 35 to 40 minutes, until the peas are soft and falling apart.
4. Blend to the texture you like, season with salt and pepper and serve piping hot.

Nutritional benefits

Split peas are a pulse that is particularly rich in soluble fibre and plant protein, which gives them a low glycaemic index and excellent staying power. This same soluble fibre helps to reduce cholesterol absorption, making the soup a good choice for your heart. Besides adding flavour, cumin helps to limit the digestive discomfort sometimes linked to pulses and provides antioxidant compounds. A complete dinner that is very low in fat and inexpensive.

Variations and substitutions

• Richer: add a potato or some coconut milk.
• Use lentils or chickpeas instead of split peas.
• More protein: serve with a boiled egg or roasted chickpea croutons.
• Spices: replace or complement the cumin with curry powder or turmeric.

Storage and making ahead

This soup thickens as it cools: loosen it with a little water when reheating. It keeps for 4 days in the fridge and freezes very well in portions, ideal for batch cooking and quick dinners.

💡 Good to know

There is no need to soak split peas: they are the quickest pulse to cook. For easier digestion, cumin (or a little ginger) really makes a difference.

Read more

Discover more: low GI recipes · cholesterol recipes · vegetarian recipes · vegan recipes · anti-inflammatory recipes.

Foods in this recipe: split peas · onion · carrots · cumin · olive oil.

You might also like these recipes: Lentil and vegetable soup · Chilli sin carne (kidney beans) · Homemade ratatouille.