One-Pot Split Pea Soup with Kale
This hearty Split Pea and Kale Soup is a diabetes-friendly, gluten-free one-pot meal packed with plant-based protein, fibre, and nourishing veggies. Naturally low in fat and sodium, it’s the perfect cozy soup for meal prep, cold weather, or a healthy lunch or dinner any day of the week.
- Suitable for diets:
- Gluten Free
- Vegan
- Vegetarian
Servings:
Why Diabetes Friendly?
- High in Soluble Fibre: Split peas are rich in soluble fibre, which slows glucose absorption and improves blood sugar control.
- Low Glycemic Index: Split peas digest slowly, helping avoid post-meal blood sugar spikes.
- Non-Starchy Vegetables: Carrots, celery, kale, and onions provide bulk and nutrients without spiking blood sugar.
- Low in Added Fat and Sugar: No added sugar and minimal oil make this a heart- and blood sugar-friendly option.
- Protein-Rich: The split peas provide plant-based protein, which supports satiety and glucose stability.
- Low-Sodium Option Available: Using low-sodium broth reduces cardiovascular risk and helps manage hypertension.
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Equipment
- Large soup pot (Dutch oven)
- Immersion blender (optional)
Ingredients
- olive oil 1 tbsp
- onion (diced) 1 medium
- carrots (diced) 2
- celery (diced) 2 stalks
- garlic (minced) 3 cloves
- thyme (dried) 1 tsp
- smoked paprika ½ tsp
- salt ½ tsp
- pepper ¼ tsp
- green split peas (dried, rinsed) 1 ½ cups
- vegetable broth (low-sodium) 6 cups
- bay leaf 1
- kale (chopped) 2 cups
- lemon (juiced) 1 tbsp
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Cooking Tips
- Use Vegetable Broth for Vegan Version: Easily convert to vegan by swapping chicken broth with low-sodium vegetable broth.
- Texture Control: Pulse with an immersion blender for a creamier consistency or mash partially with a spoon for a rustic texture.
- Add Kale Late: Stir kale in at the end to keep it vibrant and nutrient-dense.
- Batch Cook and Freeze: This soup freezes well and is great for meal prep.
- Flavour Boost: Add a parmesan rind (if not vegan) during simmering for extra depth, or try a splash of apple cider vinegar instead of lemon juice.
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Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook 5–7 minutes until softened.1 tbsp olive oil, 1 medium onion, 2 carrots, 2 stalks celery
- Stir in garlic, thyme, smoked paprika, salt, and pepper. Cook for 1 minute until fragrant.3 cloves garlic, 1 tsp thyme, ½ tsp smoked paprika, ½ tsp salt, ¼ tsp pepper
- Add split peas, broth, and bay leaf. Bring to a boil, then reduce heat to low.1 ½ cups green split peas, 6 cups vegetable broth, 1 bay leaf
- Simmer uncovered for 60–75 minutes, stirring occasionally, until peas are soft and the soup has thickened. Add more broth or water if you prefer a thinner consistency.
- Remove bay leaf. For a creamier texture, mash some of the soup with the back of a spoon or use an immersion blender for 2–3 quick pulses.
- Stir in kale until wilted.2 cups kale
- Finish with a squeeze of lemon juice. Serve warm.1 tbsp lemon
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FAQ
- Is this soup diabetes-friendly?
Yes, it’s high in fiber and protein, with low-glycemic ingredients that support blood sugar control. - Can I make this soup vegan?
Absolutely — just substitute the chicken broth with vegetable broth. - Can I freeze this soup?
Yes, it freezes well for up to 3 months. Cool completely before storing in freezer-safe containers. - How do I thicken or thin the soup?
For a thicker texture, mash part of the soup or blend lightly. Add extra broth or water to thin as desired. - What can I use instead of kale?
Try spinach, Swiss chard, or collard greens as alternatives. - How long will it last in the fridge?
Up to 5 days in an airtight container. - Is it high in protein?
Yes, thanks to the split peas, it's a great plant-based protein source.
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Nutrition
Per serving
Calories: 170.7kcal
Carbohydrates: 28.5g
Fiber: 11.4g
Sugar: 5.3g
Fat: 2.4g
Saturated Fat: 0.3g
Trans Fat:
Protein: 10.5g
Nutrition Facts
One-Pot Split Pea Soup with Kale
Serving Size
1 cup
Amount per Serving
Calories
170.7
% Daily Value*
Fat
2.4
g
4
%
Saturated Fat
0.3
g
2
%
Sodium
173.1
mg
8
%
Potassium
487.9
mg
14
%
Carbohydrates
28.5
g
10
%
Fiber
11.4
g
48
%
Sugar
5.3
g
6
%
Protein
10.5
g
21
%
Vitamin C
9.5
mg
12
%
Calcium
50.1
mg
5
%
Iron
1.9
mg
11
%
Magnesium
49.7
mg
12
%
Zinc
1.2
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
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