Split Pea Soup

Where do us vegans get our protein? I know  I am not the only one that gets asked this! It seems to be the question of the day. I usually just smile, and tell them that my protein is hidden in so many things all over the place and not to worry, I'm getting plenty.  For instance,  the huge bowl of split pea soup I had after I made this. Did you know that there are 16g of protein in just 1 cup of cooked split peas? If that isn't great enough, one single serving also contains about 16g of dietary fiber! This soluble fiber lowers cholesterol, and helps to remove plaque from your blood vessels. Any diabetic readers out there? Well, guess what? Peas are a great food for you  that help to stabilize the blood sugar while releasing a steady amount of energy. Shall we call this Superhero split pea soup? lol  Really though, there is enough good packed in there to fight any "battle of the protein" conversation for sure! 

Split Pea Soup

serves about 4-6

printable recipe

What You Need;

1 large yellow onion, diced

2 celery stalks, diced

1 carrot, diced

3 cloves garlic, minced

pinch of salt and pepper

2-3 Tbsp. olive oi

8 cups of water

4 Rapunzel brand "no salt" vegetable bouillon, or any salt free vegetable bouillon.

2 cups of dried split peas

2 tsp. sea salt

pinch of black pepper

1 tsp. dried oregano

1 tsp dried basil

1/2 tsp dried thyme

 1 cup rice milk

2 Tbsp. plain ume plum vinegar

fresh parsley

crusty baguette for serving soup with

Making the soup:

Heat the olive oil in a large soup pot over medium high heat. Add the onions, celery, carrot, garlic, and pinch of salt and pepper. Saute for about 5 minutes to soften vegetables a little. Add your water, bouillon, split peas, dried herbs, and salt and pepper. Bring to a boil, then reduce heat to low and simmer for about 1 1/2 hours, stirring occasionally.  The soup is done when the split peas have kind of melted away a little into the soup. At this point add in your rice milk, and ume plum vinegar. Taste and adjust any additional salt and pepper if needed to taste. Ladle into bowls and garnish with fresh iItalian parsley and serve with a crusty baguette.

Lentil wraps with sauteed vegetables and fresh herbs

Happy mid week! Ok, here is our challenge of the day: try lentils (if you havent already) . And I have the perfect way for you to do that! The simplicity of this meal in the ingredient department is exactly what I love about it. Everything is pretty much from ground to table. Lentils are an awesome power source of nutrition being high in iron and protein, containing 2 different B vitamins, high fiber, and virtually zero fat. This tiny little legume comes with a big punch. Plus, they are pretty quick and easy to cook up!  And did I mention cheap to buy?  See, thats why I love them so much!

Lentil wraps with sauteed veggies and herbs

Makes about 4-6 wraps

printable recipe

What you need;

Cooked and seasoned lentils (for these you will need vegan bouillon cubes)
baby spinach
1 pound fresh green beans, clean, ends trimmed

3 carrots, cut into matchsticks

2 bell peppers, cut into matchsticks

1-2 avocados, sliced

1/4 cup mint

1/4 cup parsley

ume plum vinegar
salt and pepper

whole grain wraps of choice


Making the wraps:

Cooking lentils:
Usin a few cups of lentils, rinse them sell by placing them in a large bowl. Fill the bowl with water and swish the lentils aroudn with your hand. Drain and repeat one more time.
In a medium saucepan, add the rinsed lentils, and enough water to cover them by a few inches. DO NOT SALT THE WATER. Throw in 1 Rapunzel (no salt added) brand vegan bouillon cube for every 2 cups of water used. If you cant find these just use any vegan vegetable bouillon. Cook for about 30 minutes. Until the lentils are tender.Season them with a few tsp of ume plum vinegarand pepper (to taste)

In a large saute pan, add a few Tbsp. of olive oil, and then add your green beans, carrots, and bell peppers. Add a pinch of salt and pepper and saute for about 5 minutes. 

Warm up a whole grain wrap, add 1/4 cup of lentils, some sauteed vegetables, a few slices of avocado, a few sprigs of mint and parsley, and an additional dash of ume vinegar. Add some cracked black pepper to the top a

Serve with a side of fresh berries or fruit of choice.