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One-Pot French Canadian Split Pea Soup [Vegan, Gluten-Free]

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This French Canadian pea soup will help you cope with those long, cold, wintery days. Warm, thick and smokey, it is the ideal comfort food! It’s a complete healthy meal, high in plant protein, minerals, and vitamins. One generous bowl will fill you up and warm you up. It’s also easy to make; all ingredients go into one big pot.

One-Pot French Canadian Split Pea Soup [Vegan, Gluten-Free]

This Recipe is :

Dairy Free Vegan






  • 1 1/2 cups dry yellow split peas
  • 1 cup dry red lentils
  • 1 large cooking onion, diced
  • 2 big carrots, diced
  • 3 celery sticks, chopped
  • 1 big sweet potato, peeled and diced
  • 1 big leek (with dark and tender greens), chopped
  • 2 ripe tomatoes with skins, diced
  • 2-3 garlic buds, pressed
  • 5 cups vegetable stock, preferably homemade
  • 10 cups of water (or more later)
  • 1 teaspoon dry Italian herbs
  • 1-2 bay leaves
  • 1/2 teaspoon powdered curcuma
  • Sea salt and ground pepper, to taste
  • 1 tablespoon balsamic vinegar
  • A good handful of fresh parsley leaves, chopped


  1. Put all ingredients, except the balsamic vinegar and parsley, in a big soup pot. Mix well.
  2. Bring to the boil and simmer with the lid on for 1 1/2 hours, stirring occasionally.
  3. Remove 5 cups of the soup (careful not to pick up the bay leaves) and pour this into the bowl of a blender or food processor.
  4. Process until smooth.
  5. Pour this back into the soup pot.
  6. Stir in the vinegar and parsley. Serve.

Nutritional Information

Per Serving: Calories: 142 | Carbs: 25 g | Fat: 2 g | Protein: 8 g | Sodium: 113 mg | Sugar: 3 g


Store leftovers in a covered container in refrigerator or freezer. This soup thickens as the lentils and peas absorb more stock and water. Add more water according to taste.





Eating right is fundamental to maintaining good health and preventing disease. It is also important for the environment. Julie combines her years of medical experience with her passion for healthy eating to bring you nutritious and delicious recipes. With Bachelor Degrees in Psychology and Nursing, and a Master’s Degree in Community Health Nursing Education, Julie has worked in a variety of health care settings, from intensive care to medical-surgical to community and public health. She has taught in nursing faculties in Toronto, Canada and in Geneva, Switzerland, and has done consulting work with the International Council of Nurses (ICN). Julie is constantly experimenting in the kitchen to come up with healthy recipes that everyone can enjoy. As the founder of Health Continuum, she believes that good health is more than the sum of its parts.



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0 comments on “One-Pot French Canadian Split Pea Soup [Vegan, Gluten-Free]”

Click to add comment
Barbara Lowell
9 Days ago

Love this, can you please tell me what the red sprout garnish is? Red mustard?


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