Split Pea Soup w/Toasted Croutons Recipe

Split pea soup is a favorite nutrient-rich comfort food for many of us. This zesty vegetarian version is so filled with taste and nourishment, youíll never miss the ham bone.

Caraway and mustard croutons add flavor and crunch; an animal-friendly and deliciously satisfying soup!


7 cups water
1 pound green split peas, rinsed and drained
1 cup chopped onions
1 cup diced parsnips
1/2 cup diced carrots
1 teaspoon celery flakes
1/2 teaspoon dried rosemary, crumbled
1 tablespoon olive oil
2 slices rye bread, cubed
1 tablespoon caraway seeds, crushed
1/2 teaspoon dry mustard
1 cup skim milk

1. In a 3-quart saucepan, combine water, split peas, onions, parsnips, carrots, celery flakes and rosemary; bring to a boil over high heat. Reduce the heat to low; simmer, stirring occasionally, for 1 1/2 to 2 hours, or until thick and the water has been absorbed.

2. Meanwhile, in a large no-stick frying pan over medium heat, warm the oil. Add the bread, caraway seeds and mustard, saute for 5 minutes, or until the croutons are golden. Set aside.

3. Stir the milk into the split pea mixture. Simmer for 5 to 10 minutes, or until heated through. Serve sprinkled with the croutons.

Serves 4.

Adapted from New Vegetarian Cuisine, by Linda Rosenweig and the Food Editors of Prevention Magazine (Rodale Press, 1994). Copyright (c) 1994 by Linda Rosenweig et al, Reprinted by permission of Rodale Press.
Adapted from New Vegetarian Cuisine, by Linda Rosenweig and the Food Editors of Prevention Magazine (Rodale Press, 1994).


N Scerri
Natalie S5 years ago

Sounds tasty, but the cooking time is a bit too long if you're trying to catch up with 101 things over the weekend. Thanks for sharing.

Heidi Aubrey
Heidi Aubrey5 years ago

This sound really good. I am an omnivore so I will be adding some complete protein to this in the form of canadian bacon-nitrite free.

Holly Lawrence
Holly Lawrence6 years ago


Jennifer C.
Past Member 6 years ago

Thanks for the article.

.7 years ago


Mervi R.
Mervi R8 years ago

Lovely, though with non-dairy milk.

Kekuhoumana K.
Kekuhoumana K8 years ago

How's about uncooked split pea soup?

Dawn M.
Dawn M8 years ago

Would it be possible to get nutrition data for any of the recipes on this site? I see a lot of claims to the foods' healthfulness, but I don't see any data to back up those claims.