AFYP Recipe Board

Featured Recipe ― Split Pea Soup

Split pea soup. Image: Fork Over Knives.
Split pea soup. Image: Fork Over Knives.

This is a FORKS OVER KNIVES recipe found here.

By Heather McDougall. Heathers says:

This is my family’s favorite pea soup. My mom has been making this version for over 25 years. This tastes even better the next day and is great over baked potatoes or brown rice.

Vivian says: I love soup, especially with barley. They are great to have around. I made this last weekend without the lima beans only because I couldn’t find them at this store. It is easy and delicious. I make my own vegetable broth (see below).


• 1 cup green split peas
• ½ cup dried baby lima beans
• ¼ cup barley
• 8 cups low-sodium vegetable stock
• 2 bay leaves
• 1 teaspoon celery seed
• 1 onion, chopped
• 2 carrots, chopped
• 2 potatoes, chopped
• 2 celery stalks, chopped
• 2 tablespoons parsley flakes
• 1 teaspoon basil
• 1 teaspoon paprika
• 1/8 teaspoon white pepper
• freshly ground black pepper to taste

Link to pdf for this recipe.


Place split peas, lima beans, barley and stock in a large pot, bring to a boil, reduce heat and add bay leaves and celery seed. Cover and cook over low heat for 1 hour. Add remaining ingredients and cook for 1 additional hour.

If you want to make this without the lima beans, increase the split peas to 2 cups and reduce the initial cooking time to ½ hour. This recipe freezes and reheats well. For a delicious smoky flavor, try adding a couple drops of liquid smoke to the soup about 15 minutes before the end of the cooking time.


I have an old 2 quart pot with lid I use for this.

Whenever I steam or boil vegetables, instead of draining over the sink, I drain all those fabulous nutrients (and taste) into my pot, let cool, cover and refrigerate. I keep doing this until the pot is about full. Then I measure it out and freeze it. I mix the ‘juice’ of all sorts together: carrot, broccoli, potatoes, green beans, corn, cauliflower, brussel sprouts . . . it makes a a really tasty broth.

It reminds me of my Nan in England who used to cool and make me drink the broth off the vegetables she cooked. I wasn’t so fond of it at the time, and would try to bolt. I was never fast enough to escape the long arm of my Nan.

Some of my veggie friends reduce theirs before cooling and freezing. – Vivian

Buy the Fork Over Knives Cookbook at Amazon. Get the Cookbook and movie DVD combo, also at Amazon.

Rent or buy the Fork Over Knives movie at Amazon.



Vegan Recipes are part of the The Horse Fund’s Advocate From Your Plate campaign.


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