Best Split Pea & Farro Soup
“Split pea and farro soup” was created by soon-to-be Registered Dietitian Lisbeth Garcia. Post was written by Dr. Su-Nui Escobar, DCN, RDN.
There is something very comforting about a warm soup on a cold day. This split pea and farro soup is the perfect meal to cozy up with. The hearty combination of split peas, farro, and vegetables makes for a filling and satisfying soup.
Best of all is that this nourishing soup is packed with fiber. As a doctor in clinical nutrition, I’m always looking for tasty and warm dishes that are high in fiber. After all, you can’t eat salads for every meal!
This soup it’s 100% vegan, gluten-free, and delicious.
So if you’re looking for a heart-warming and nutritious soup to warm you up on a chilly day, give this split pea and farro soup a try. I think you’ll love it!
Split Pea & Farro Soup Ingredients
When you live in Miami, adding bacon to this soup is the norm. However, this version is bacon-free to please the health-conscious and vegetarians among us. Here are the key ingredients:
Farro
A wonderfully versatile and delicious grain, farro is an excellent ingredient for a variety of dishes. Its nutty flavor and chewy texture make it a great addition to soups, salads, and a wide variety of main dishes.
Farro is full of nutrients, including fiber, protein, and magnesium. In fact, one cup of farro contains almost 20% of the daily recommended amount of fiber.
Because of its nutrient-rich profile, farro is associated with a number of health benefits, including improved digestion, reduced inflammation, and lower blood pressure.
So not only does farro taste great, but it’s also good for you.
Split Peas
The split pea is a type of legume that is popular in many cuisines around the world.
They’re not only delicious but nutritious, too. Packed with fiber and protein, split peas are a great way to fill up without filling out.
They have a mild, earthy flavor that pairs well with a variety of other ingredients. Split peas can be enjoyed in soups, stews, and salads. They can also be used as a convenient and healthy alternative to rice or pasta.
Anti-Inflammatory Spices
First and foremost, turmeric and ginger add fragrance and flavor to the soup. But, of course, they have many health benefits too.
Turmeric and ginger are powerful anti-inflammatory spices. They have been used for centuries in traditional medicine to treat a variety of ailments and are now well-known for their ability to boost the immune system and fight off infection.
Turmeric is also beneficial for menopausal women. It can help to reduce hot flashes and other menopause symptoms.
This spice has also been linked to weight loss and improved memory and can even help fight depression.
Ginger is a natural digestive aid that can help to relieve nausea, vomiting, and indigestion.
Oregano
Who doesn’t love the taste of oregano? The sharp, pungent flavor is abundant in Italian cooking, but it’s also perfect for adding a little zing to any dish.
But did you know that oregano is also packed with nutrients? This herb is a great source of vitamins A and C, iron, and manganese.
These days, many people are interested in adding oregano to their diets for its potential health benefits. Not only is oregano a good source of antioxidants, but it also has antibacterial and anti-inflammatory properties.
Onion, Garlic, Celery, and Carrots
Must-have vegetables in most soups! They deliver an aromatic flavor and lots of nutrients.
Five Reasons to Love This Recipe
- It tastes like something your beloved grandmother would make.
- It’s packed full of both fiber and nutrients with the added benefit of not being a salad!
- This split pea soup with farro is lightly creamy but doesn’t contain cream. The secret is to blend a portion of the cooked soup, including some of the split peas, and returning it to the soup.
- It uses affordable ingredients you often have in your pantry.
- Split pea soup packs well in a leak-proof container and tastes great the next day. You can even make a large batch in advance and freeze it in portions for when you need a quick, nutritious meal.
This split pea and farro soup is a delicious, healthy, and affordable meal that you can make any time. It’s perfect for a quick weeknight dinner or as part of your Sunday weekly meal prep.
This soup is packed with fiber, protein, and anti-inflammatory spices. It also tastes great and will leave you feeling satisfied. So give it a try and let us know what you think.
Happy cooking!
Split Pea and Farro Soup Recipe
Ingredients
- 2 tbsp olive oil
- 2 cups yellow onion diced
- 2 cups carrots diced
- 1 cup celery diced
- 4 garlic cloves minced
- 1/2 tsp ginger ground
- 1 tsp rosemary dried
- 1/2 tsp turmeric ground
- 1/2 tsp black pepper ground
- 4 cups vegetable broth low sodium (add more if necessary)
- 4 cups water add more if necessary (add more if necessary)
- 1 16- oz bag split peas dried
- 1/2 cup farro
- 1 tsp oregano dried
- Pinch salt
Instructions
- Heat olive oil in a medium pot over medium heat. Add onions and saute for about 2 minutes. Add carrots, celery, and garlic. Cook for additional 2-3 minutes, stirring frequently.
- Season with ginger, rosemary, oregano, and pepper. Pour the vegetable stock and water into the pot and stir to combine all ingredients. Add more water and broth if you like the less thick.
- Increase temperature, then add split peas and bring the mixture to a boil. Reduce the heat and simmer uncovered for 40 minutes or until peas are tender.
- Add more water and broth is the soup is too thick for your taste. Mix until smooth, then return the mixture to the pot. Add farro.
- Cover with a lid and cook on medium heat for 15 minutes, stirring occasionally.
- Add salt at the end to get a more intense flavor without having to add too much salt.
- Store leftovers in the fridge for up to 4 days or freeze for 4-6 months.
Video
Notes
Nutrition
Dr. Su-Nui Escobar is a Registered Dietitian/Nutritionist in Miami, FL. She is passionate about helping women over 40 live their best lives through healthy eating and a healthy lifestyle. Su-Nui is a doctor in clinical nutrition, able to translate complicated evidence-based science into practical advice. Su-Nui is the former spokesperson of the Academy of Nutrition and Dietetics.