Rich and Smokey Vegan Split Pea Soup

Author: Paul Turcotte
334kcal
Thick and creamy comfort food is loaded with protein and fiber and is gluten, nut, and oil-free. This pea soup is rich and smoky using paprika, mushrooms, and miso as flavor boosters. 
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Prep 20 minutes
Cook 1 hour
Servings 6 Servings
Course Lunch, Main Courses
Cuisine American
Keyword gluten free, nut-free, oil-free, Vegan Comfort Food

Ingredients

  • 1 onion chopped
  • 4 cloves garlick pressed
  • 4 ounces mushrooms chopped
  • 3 ribs celery chopped
  • 4 cups vegitable broth
  • 4 cups water
  • 3/4 tsp tyme
  • 1/2 tsp smoked paprika
  • 1/2 tsp sage
  • 1/2 tsp sea salt
  • 1/4 tsp blck pepper
  • 16 ounces split green peas dry
  • 2 large carrots chopped
  • 1 sweet potato cubbed - see notes
  • 1 Tbsp white miso see notes
  • 1/4 tsp liquid smoke to taste
  • 1 pinch cayanne pepper to taste

Instructions

  1. Preheat a non-stick soup pot over medium-high heat. Add onions and sauté for 3 minutes.
  2. Add the mushrooms, celery, garlic, thyme, paprika, poultry seasoning, and a pinch of salt. Stir frequently for an additional 3 minutes till after the water breaks from the mushrooms.
  3. Add broth, water, peas, salt, and pepper, bring the mixture to a boil then Cover the pot, reduce heat to simmer and set a timer for 30 minutes. Stir the soup occasionally during this time.
  4. Add the carrots and potatoes to the pot, turn the heat up to a boil, and stir well. Then return to a simmer.  Cover the pot and cook for another 20 to 25 minutes or until the potatoes and carrots are tender.
  5. Add in the optional liquid smoke and miso, if desired. Use a wand-blender to make the soup smooth and creamy. Taste and adjust seasonings as may be desired.

Notes

If you're not a fan of mushrooms, simply leave them out.
I prefer not peeling the carrots and sweet potatoes for their non-soluble fiber benefits. Be sure to cut potatoes into similar small cubes to ensure that they cook quickly and consistently.
This soup can be kept in the refrigerator for up to 6 days. To freeze, allow the soup to cool before transferring in a freezer-safe container(s) - freeze for up to 2 months.
Top with a dollop of sour cream, shredded vegan cheese, or sprouts
Pea soup freezes well and makes an excellent quick lunch or dinner. I like the soup on the thick side, although you may want to thin it out a little, as leftovers tend to thicken.

Lunch

Mock Tuna Chickpea Salad

This mock tuna chickpea salad is simple and quick, made with everyday ingredients and easily customizable for the perfect vegan, gluten-free, tuna salad-like recipe. The key to this delightfully simple recipe is mashing the chickpeas. They become flaky and chewy when mashed.  A little chunky is best. Add in the vegan mayo, onions, celery, and

By |2026-01-29T09:42:22+00:00July 20th, 2025|Comments Off on Mock Tuna Chickpea Salad
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Portobello Fajitas

Author: Paul Turcotte
125kcal
This Portobello Mushroom Fajitas recipe is easy, satisfying, and full of flavor, and only takes 30 minutes. It’s fun, and each tortilla can be personalized with different toppings.
Print
Prep 20 minutes
Cook 10 minutes
Total 30 minutes
Servings 6 servings
Course Lunch, Main Courses
Cuisine Mexican
Keyword Fajitas, gluten free, oil-free, quick

Ingredients

  • 2 portobello mushroom cut into 1/2-inch strips
  • 1 medium onion cut into thin strips
  • 2 bell pepper cut into thin strips
  • 1/2 small zuchini Cut into thin strips
  • ¼ cup frozen corn
  • 1 Tbsp Fajita seasoning mix See notes for recipe
  • 6 tortilla See notes for options
Topping Options
  • guacamole
  • lettuce chopped
  • Red onion chopped
  • plant-based cheese
  • sour cream
  • black beans
  • hot sauce

Instructions

  1. Heat a large skillet on medium-high heat and add mushrooms, cook and stir occasionally for 3 to 4 minutes. Remove mushrooms from the skillet and set aside. In the same skillet, add onions and saute with water as needed for 3 minutes, then add bell pepper and zucchini slices, cook and stir for 3 to 5 minutes.
  2. Return the mushrooms to the skillet and stir in the seasoning mix and remaining water, add more if needed, but remember you don’t want the vegetables to be too wet. Cook and stir 3 minutes or until slightly thickened.
  3. Spoon into tortillas.

Notes

Vegan, gluten-free, oil-free, or optional.

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