This Carrot Ginger Soup with sweet potatoes and split peas is sponsored by USA Pulses & Pulse Canada. As a proud pulse partner, I’m sharing a series of healthy recipes featuring chickpeas, dry peas, lentils, and beans this year.
If you’ve been around a while, you already know the drill. With each seasonal shift, I declare that this, my friends, is the all-time best season for fresh fruits and vegetables. (Shiny new object syndrome, much?)
But seriously, fall produce is where it’s at—especially if you stand staunchly on the side of Team Casual Comfort Food, like I do. And nothing screams cozy like garden fresh carrots, seasonal sweet potatoes, and Colorado sweet onion. Plus, a few of my go-to herbs and spices—think garlic, ginger, turmeric, basil, and chives—all mixed into a simple, satisfying, fall soup you can make ahead of time.
I used to think of soup as a starter or side dish only, but much like you can doctor up an entree salad to give it some more bulk, you can also easily transform a soup like this one into a nourishing, nutrient-packed, main dish.
My secret? Include pulses. Better known as beans, chickpeas, lentils, and dry peas, pulses are budget-friendly, environmentally sustainable, and packed with fiber and protein to keep you going for hours. I added cooked split peas to this soup, and I’m fully convinced it’s the best way to enjoy what’s undoubtedly the all-time greatest season for fresh produce. And that’s not changing anytime soon.
[clickToTweet tweet="#ad Healthy, flavorful Carrot Ginger Soup #recipe. Packed with #fall vegetables and spices!" quote="#ad Healthy, flavorful Carrot Ginger Soup #recipe. Packed with #fall vegetables and spices!"]
Carrot Ginger Sweet Potato Soup
Ingredients
- 2 cups cooked split peas (see note)
- 2 tablespoons vegetable oil
- 1 cup diced sweet onion (½ large)
- 3 ⅓ cups diced sweet potato (2 medium)
- 3 cups diced carrots
- 4 cups vegetable broth
- 4 cloves minced garlic
- 2 teaspoons grated ginger
- 1 tablespoon turmeric
- Salt and pepper
Optional Garnish:
- Chopped chives
- Fresh basil
- Plain yogurt (dairy or dairy-free)
Instructions
- Heat oil in a large stock pot over medium-high heat. Add onion and cook 5 minutes, or until trasnslucent.
- Stir in sweet potatoes and carrots, and cook, stirring occasionally, 10 minutes, or until softened.
- Stir in broth, garlic, ginger, turmeric, and salt and pepper. Bring to a boil, and then reduce heat to a simmer, and cook 20 minutes, or until vegetables are tender. Remove from heat.
- Use an immersion blender or ladle the soup (in batches if needed) into a blender container. Blend on high 2-3 minutes, or until soup is pureed and smooth.
- Stir in cooked split peas, and garnish with chives, basil, and plain yogurt if desired.
Selina says
My gosh!!! Sounds absolutely fabulous...Going to make this tomorrow night
Thank you
Stephanie McKercher, RDN says
Thanks, Selina! Hope you enjoyed it.
Janet Brigham says
It would be helpful to know if the split peas are measured dried or cooked. In other words, do you start with 2 cups dried then cook them w/6-8 cups water and use the whole thing, or do you measure out 2 cups of the cooked peas? The soup will turn out very, very different with one or the other approach. As it stands, the recipe can be misread easily because it's unclear. I can't tell from the photos.
I can't rate this because I'm unsure how to make it at this point. None of the above comments are from people who have made it; they're from people who love soup or ginger.
Stephanie McKercher, RDN says
Hi Janet, so sorry for the confusion. Whenever I list "cooked split peas" in the ingredients, I mean that the peas have already been cooked and strained before measured. You'll need 1/2 cup dry split peas to get the 2 cups cooked in the recipe. The peas are served on top of the cooked soup, so you can also choose to use the portion that feels right for you. Let me know if you have any other questions, and I hope you enjoy the recipe!
[email protected] says
I love soup during all times of the year, particularly in the fall and winter. I’ve been craving a potato soup like mad lately.I’ll definitely have to try this out! Love it!
Stephanie McKercher, RDN says
Thanks so much, Diane! There's nothing better than a bowl of warm soup when it's chilly out!
Tammy says
Nutrition information please.
Stephanie McKercher, RDN says
Hi Tammy, I intentionally don't publish nutrition facts with my recipes, because I like to help my clients shift away from focusing on the numbers, so they can strengthen their mindful eating skills and experience true satisfaction after meals. But you can use a tool like My Fitness Pal to get this information if you'd like. (Under "Recipes" there's an option to paste a website link to analyze nutrition.) Let me know if you have any questions!
Kelly Jones says
love split peas and have only used them in split pea soup and a potato salad. This looks perfect!
Stephanie McKercher, RDN says
They're also delicious in soup! Thanks!
Kelli McGrane says
So pretty and sounds so delicious (especially the ginger!). This would be perfect for an easy lunch!
Stephanie McKercher, RDN says
Thanks so much, Kelli! Ginger is one of my favorite ingredients for spicing up the flavor!