Split Pea Butternut Squash Soup

Cozy up with a bowl of Split Pea Butternut Squash Soup, a hearty and nutritious comfort food that’s perfect for chilly days! This recipe pairs the creamy sweetness of butternut squash with protein-packed split peas for a nourishing, plant-based meal. Sautéed aromatics like onion, carrots, celery, and garlic form the flavor-packed base, while a blend of thyme, cumin, and bay leaf adds warm, earthy notes. With just 15 minutes of prep time and a simmer on the stovetop, this velvety soup comes together effortlessly. Blend it for a smooth finish or leave it slightly chunky for added texture. Garnish with a splash of lemon juice and fresh parsley for a bright, vibrant touch, and serve it as a standalone dish or alongside crusty bread for a satisfying, wholesome dinner. Perfect for meal prep, this soup is vegan, gluten-free, and robustly delicious!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 4 cups butternut squash, peeled, seeded, and diced
• 1 cup dried split peas, rinsed and picked over
• 6 cups vegetable broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 1 tablespoon lemon juice (optional, for garnish)
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrots, and celery to the pot and sauté for 5–7 minutes, or until softened.

Step 3

Stir in the minced garlic and cook for 1 minute, until fragrant.

Step 4

Add the diced butternut squash, rinsed split peas, vegetable broth, bay leaf, dried thyme, and ground cumin to the pot. Stir to combine.

Step 5

Bring the soup to a boil, then reduce the heat to low and cover the pot. Simmer for 40–45 minutes, stirring occasionally.

Step 6

Check that the split peas are tender and the butternut squash is soft. Remove the bay leaf and discard it.

Step 7

Use an immersion blender to blend the soup until smooth, or leave it slightly chunky if desired. You can also transfer the soup in batches to a countertop blender, but be careful to vent the lid to release steam.

Step 8

Taste and adjust seasonings with the salt, black pepper, and lemon juice, if desired.

Step 9

Serve hot, garnished with fresh parsley if you like.

Nutrition Facts

Serving size	(3086.7g)

Amount per serving	% Daily Value*
Calories	2090.9

Total Fat 45.2g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 6043.0mg	0%
Total Carbohydrate 365.4g	0%
Dietary Fiber 96.9g	0%
Total Sugars 71.6g
Protein 90.1g	0%

Vitamin D 0IU	0%
Calcium 991.1mg	0%
Iron 27.5mg	0%
Potassium 9192.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.3%

Protein: 16.2%

Carbs: 65.6%