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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.
Servings: 8
Calories: 170.7kcal
Prep Time10 minutes
Cook Time1 hour
Total Time1 hour 10 minutes

Ingredients

  • 1 tbsp olive oil
  • 1 medium onion diced
  • 2 carrots diced
  • 2 stalks celery diced
  • 3 cloves garlic minced
  • 1 tsp thyme dried
  • ½ tsp smoked paprika
  • ½ tsp salt
  • ¼ tsp pepper
  • 1 ½ cups green split peas dried, rinsed
  • 6 cups vegetable broth low-sodium
  • 1 bay leaf
  • 2 cups kale chopped
  • 1 tbsp lemon juiced

Equipment

  • Large soup pot Dutch oven
  • Immersion blender optional

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

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.

Nutrition

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.