Pea Soup


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Pea Soup

Pea Soup

  • Author: Challenge 22


Dried peas, like other legumes, are a great source of protein and iron. This pea soup makes a cheap and simple meal, or even a great appetizer.


  • 1 onion, chopped
  • Oil, for frying
  • 1½ cups dried peas
  • 2 large carrots, grated
  • 23 litres boiling water
  • 1 bunch of parsley or dill, chopped
  • 3 garlic cloves, chopped
  • Spices, to taste: cumin, paprika, Hawaij, black pepper and salt


  1. Fry the onion until golden brown.
  2. Add the carrots and garlic and fry for another 3 minutes. 
  3. Add all of the spices (except the salt), and stir briefly.
  4. Add the peas, stir and add the water to the pan, ensuring the peas are fully covered.
  5. Cook on low heat for about an hour, stirring occasionally. When the soup is nearly ready, add the parsley or dill (but save a little to use as a garnish when serving), and add salt to taste.
  6. Pour into your favorite deep bowl and sprinkle with the chopped herbs.


  • For a more velvety texture, transfer the soup to a food processor or blender and blend before serving. 
  • The peas can be substituted with lentils: try 1 cup of orange lentils plus ¾ cup of green lentils.
  • Try topping with nutritional yeast when serving! 
  • Still hungry? Try our weekly plant based meal plan for more yummy ideas.

For more recipes and tips from experienced mentors and certified dietitians, join Challenge 22 for free!


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