Vibrant fennel and spinach split pea soup is green in the best way — sweet anise-y fennel and a splash of white wine under a meat-free split pea base, finished with a whole bag of baby spinach that melts in minutes. It looks like spring even in February. Most of the hour is just the peas going soft on their own.
Forget the dull, sludgy split pea soup of yesteryear! We’re giving this classic comfort food a major glow-up. By layering the bright, anise-like flavor of both fresh and dried fennel and stirring in a handful of vibrant baby spinach at the end, we’ve created a soup that’s as beautiful as it is delicious. It’s creamy, deeply savory, and packed with plant-based goodness. Get ready to fall in love with split pea soup all over again!
Ingredients
• 2 cups / 240g (8.5 oz) chopped fresh fennel, from 1 large bulb
• 2 cups / 300g (10.6 oz) chopped large onion
• 3 cloves garlic, minced
• 1 cup / 240ml dry white wine, divided
• 15 oz / 425g dried green split peas, rinsed
• 1 teaspoon (5 ml / 0.2 fl oz) fennel seeds, divided
• ½ teaspoon dried thyme
• 1 bay leaf
• 5 oz / 140g fresh baby spinach
• 7 cups (1680 ml) / 1.65L water
• Cooking spray or 1 tablespoon (15 ml / 0.5 fl oz) olive oil
• Salt and freshly ground black pepper, to taste
Instructions
1. Sauté the Aromatics: Heat a large pot or Dutch oven over medium heat. Add cooking spray or oil, then the chopped fennel and onion, and sauté for 8 minutes until soft. Stir in the garlic for 30 seconds, then deglaze with ½ cup of white wine, simmering for 2 minutes.
2. Simmer the Soup: Add the rinsed split peas, ½ tsp. fennel seeds, thyme, bay leaf, and 7 cups (1680 ml) of water. Bring to a boil, then reduce heat, cover, and simmer for 50 minutes, stirring occasionally. Uncover, add the remaining ½ cup wine, and cook for 10 more minutes until peas are tender.
3. Finish and Blend: Stir in the spinach until it wilts, about 2 minutes. Remove the pot from the heat and discard the bay leaf. Use an immersion blender to purée the soup until smooth. Season to taste with salt and pepper.
4. Garnish and Serve: In a small, dry skillet, toast the remaining ½ tsp. fennel seeds for 1-2 minutes until fragrant. Ladle the soup into bowls and garnish with the toasted fennel seeds.
Nutritional Information
• Nutrition Information
• Calories: 227
• Protein: 13 g
• Total Fat: 2 g
• Saturated Fat
• Carbohydrates: 42 g
• Cholesterol: 0 mg
• Sodium: 45 mg
• Fiber: 21 g
• Sugar: 3 g
Pro Tips
• For a quicker cooking time and creamier texture, soak the split peas in water for a few hours or overnight before cooking. Drain and rinse well before adding to the pot.
• If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender. Leave the lid’s vent open and cover it with a kitchen towel to allow steam to escape safely.
• To make this recipe alcohol-free, substitute the white wine with vegetable broth and add a teaspoon of lemon juice at the end for a touch of acidity.
• This soup freezes beautifully for up to 3 months. It will thicken as it cools, so you may need to add a splash of water or broth when reheating.
FAQ
Q: Is this vegetarian split pea soup a good source of protein
A: Yes, this soup is an excellent source of plant-based protein. The dried green split peas are legumes packed with protein and fiber, with each serving providing approximately 13 grams (0.46 oz / 13 g) of protein, making it a very satisfying and nutritious meal.
Q: Can I make this split pea soup without wine
A: Absolutely. To make this recipe alcohol-free, simply substitute the white wine with an equal amount of vegetable broth. For a similar touch of acidity, the recipe suggests stirring in a teaspoon of lemon juice at the very end of cooking.
Q: How should I store this fennel split pea soup
A: This soup stores wonderfully and is perfect for meal prep. Let it cool completely, then store it in an airtight container in the refrigerator for up to 5 days. It also freezes beautifully for up to 3 months. The soup will thicken upon cooling, so you may need to add a splash of water or vegetable broth when reheating.
Q: Is this split pea soup recipe vegan
A: Yes, this recipe is easily made vegan. Simply ensure you use olive oil or a vegan cooking spray instead of any dairy-based fats. All other ingredients, including the split peas, fennel, spinach, and white wine, are naturally plant-based.
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Vibrant Fennel and Spinach Split Pea Soup
Ingredients
Method
- Sauté the Aromatics: Heat a large pot or Dutch oven over medium heat.
- Add cooking spray or oil, then the chopped fennel and onion, and sauté for 8 minutes until soft.
- Stir in the garlic for 30 seconds, then deglaze with ½ cup of white wine, simmering for 2 minutes.
- Simmer the Soup: Add the rinsed split peas, ½ tsp. fennel seeds, thyme, bay leaf, and 7 cups (1680 ml) of water.
- Bring to a boil, then reduce heat, cover, and simmer for 50 minutes, stirring occasionally. Uncover, add the remaining ½ cup wine, and cook for 10 more minutes until peas are tender.
- Finish and Blend: Stir in the spinach until it wilts, about 2 minutes.
- Remove the pot from the heat and discard the bay leaf. Use an immersion blender to purée the soup until smooth.
- Season to taste with salt and pepper.
- Garnish and Serve: In a small, dry skillet, toast the remaining ½ tsp. fennel seeds for 1-2 minutes until fragrant. Ladle the soup into bowls and garnish with the toasted fennel seeds.
