Gluten Free Recipe: Split Green Pea Soup

This gluten free recipe wasn't designed to be gluten-free. Everything is vegetable-based and it tastes great. If you don't make your own soup stock, make sure that the one you buy is gluten free.

Courtesy of: Soup for Every Body (low carb, high protein, vegetarian and more) by Joanna Pruess with Lauren Braun, RD, LD.

Green split pea soup served with Chebe
brand gluten free Foccacia Bread (purchased
in Winnipeg)
  • 2 medium-large carrots, peeled and trimmed
  • 2 medium ribs celery, trimmed
  • 1 large onion, peeled
  • 2 medium-large parsnips, peeled and trimmed
  • 2 tablespoons vegetable oil
  • 1 pound green split peas, rinsed, and picked over for foreign particles
  • 4 cups chicken or vegetable stock
  • 3-4 cups water
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • salt and freshly ground black pepper
  • optional: ½ link of Grimm’s gluten free kielbasa (if desired)
  1. Finely chop the carrots, celery, onion and parsnips either by hand or in a food processor. If using a food-processor, pulse the vegetables so you don't liquefy them.
  2. Heat the oil in a large, heavy pot over medium-high heat. Stir in the vegetables, reduce the heat to medium, and sauté until softened, 10-12 minutes, stirring occasionally.
  3. Add the split peas, stock, 3 cups of the water, thyme, bay leaf, and salt and pepper to taste. Bring the mixture to a boil, cover and reduce the heat to medium-low. Let simmer until  the peas are very tender, about 60-90 minutes.
  4. Remove the bay leaf and transfer the mixture to a food processor. Pulse until chunky-smooth and return to the pot. The soup should be rather thick so you can stir in some of the remaining water if needed. 
  5. If you're using the kielbasa, add it now and continue to heat the soup until the meat is warm. 
  6. Serve soup with croutons or toast.
This recipe goes well with Kinnikinnick bread cubes or gluten free  Foccacia bread .

Gluten Free Edmonton - A guide and resource for people with a gluten or wheat allergy