Cream of Split Pea Soup
Updated January 28, 2026
- Ready In
- 1 hr 45 min
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Ingredients
¼ cup butter or unrefined coconut oil
1 large sweet onion, diced
2 medium parsnips, diced
4 garlic cloves, minced
Salt and freshly ground black pepper
4 cups vegetable stock
1 pound dry green split peas, picked over and rinsed
5 ounces baby spinach or chopped spinach
½ cup heavy cream or coconut cream, plus more for drizzling
Lemon wedges, for serving
Nutritional analysis per serving (6 to 8 servings)
47 grams carbs; 17 milligrams cholesterol; 369 calories; 2 grams monosaturated fat; 1 gram polyunsaturated fat; 9 grams saturated fat; 15 grams fat; 15 grams fiber; 693 milligrams sodium; 15 grams protein; 7 grams sugar
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Melt the butter in a large pot or Dutch oven over medium-high heat. Add the onions, parsnips and garlic, then season with salt and pepper. Cook, stirring frequently, until the onions are golden and tender, 7 to 10 minutes.
- Step 2
Add the stock, split peas and 4 cups water, and bring to a boil over high heat. Season the broth with salt and pepper. Cover and simmer, stirring occasionally to prevent any scorching on the bottom of the pot, until peas are tender, about 1 hour or more.
- Step 3
Remove from heat. Stir in the spinach until it’s fully wilted and vibrant green. Using an immersion blender, purée the soup until mostly smooth. Alternatively, blend the soup in batches in a blender until the soup is smooth but still retains some texture. If the soup is quite thick, thin it with water, a splash at a time, until a velvety smooth but pourable consistency is achieved.
- Step 4
Whisk in the heavy cream, and taste and adjust seasoning if needed with salt and pepper. Serve with lemon wedges. (If you’d like to prepare this recipe in advance, see Tip for freezing info.)
To freeze, cool the soup to room temperature then freeze in airtight containers for up to 3 months. Thaw overnight in the refrigerator, or run the container under warm tap water until the soup releases, then transfer to a saucepan or pot. Heat over medium, stirring occasionally to avoid scorching on the bottom of the pot, until heated. If the soup is too thick, add a splash of water or broth to loosen it.
Private Notes
Comments
Excellent! Surprisingly complex flavor with a hint of sweetness from the parsnips that won over the kids. Served with Romano cheese toasts and was a big hit all around.
Delicious but among the most oppressive producers of gaseous distress I can think of.
WOW this is good! I reduced the fat a bit and made plant-based, and still give it 10/10. I halved the recipe and sautéed with 1 TBS of Olive Oil and added 1/2 cup of coconut milk (rather than coconut cream). Served with crusty bread, and it was a perfect veggie and protein-packed dinner. I love that the prep time is so fast - great weeknight meal!
substitute for parsnips?
Not a favorite in this house. Something about the parsnips/spinach/split pea combo didn't work for us. A fat squeeze of lemon helped, and the bright green is appealing for a split pea soup, but I probably won't make this again.
After reading the reviews and and comments, I confidently made a double batch. I used olive oil for the saute and replaced the spinach with parsley. I added a generous tablespoon of mustard to talk back to the sweetness of the parsnips. It was so tasty at this point that I skipped adding the cream. It was a hit!