Golden Soup (High Protein + Anti-Inflammatory)

A creamy golden vegetable soup made with yellow split peas, sweet potatoes, carrots, and warming spices that creates a nourishing high protein and anti inflammatory meal.

Lately I’ve been on an anti inflammatory kick in my kitchen. I’ve been combining ingredients like ginger, turmeric, bone broth, and other nourishing foods into something I eat every day. One of the easiest ways to do that is keeping a big batch of soup like this in the fridge.

This golden soup is full of vegetables, warming spices, and plant based protein from yellow split peas. I start by sautéing onions, and a TON of carrots and sweet potatoes in olive oil in my dutch oven. Then I add garlic, fresh ginger, cumin, curry powder, smoked paprika, and tomato paste to build flavor.

The soup simmers with broth and coconut milk until the yellow split peas are tender. Then I blend everything with my handheld immersion blender until it’s thick and creamy.

It’s simple, nourishing, and comforting. I love having a pot of this in the fridge so I can heat up a quick bowl for lunch or serve it with fresh bread alongside dinner.

Why This Soup Is Naturally Anti-Inflammatory

One of the things I love about this soup is that so many of the ingredients naturally support an anti inflammatory style of eating.

• Ginger adds warmth and is known for its anti inflammatory and digestive benefits.
• Carrots and sweet potatoes are rich in antioxidants and beta carotene, which support overall health.
• Cumin and curry powder bring depth of flavor and contain compounds that may help reduce inflammation.
• Garlic is another ingredient I try to cook with often because of its immune supporting properties.
• Bone broth or homemade stock adds minerals and collagen protein while making the soup extra nourishing.
• Yellow split peas provide plant based protein and fiber, which help make the soup filling and satisfying.

👇🏻 To watch me make this recipe, check out my YouTube video below!

Golden Soup (Plant-Based Protein + Anti-Inflammatory)

5 from 3 votes

A creamy golden vegetable soup made with carrots, sweet potatoes, ginger, and warming spices. Yellow split peas add plant based protein and help create a nourishing anti inflammatory soup that is perfect for meal prep.

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Prep Time 15 minutes mins

Cook Time 40 minutes mins

Servings: 8 servings

Course: Soup

Cuisine: American

Ingredients Method Video Notes

Ingredients

  

• 1 tablespoon olive oil
• 1 large onion diced
• 5 large carrots sliced
• 3 medium sweet potatoes cubed
• 6 cloves garlic minced
• 1 inch fresh ginger grated
• 1 cup dried yellow split peas
• 1 teaspoon cumin
• ½ teaspoon curry powder
• ½ teaspoon smoked paprika
• 2 tablespoons tomato paste
• 6 cups broth plus more for thinning
• 1 14 ounce can full fat coconut milk
• 2 teaspoons salt more to taste
• ½ teaspoon black pepper
• Juice of 1 lime

Notes

• This soup thickens as it sits. Add a little broth or water when reheating.
• For deeper flavor, you can roast the vegetables before adding them to the pot.
• This soup stores well in the refrigerator for up to 4 days and freezes well.
• Each serving contains about 320 calories, 12g protein, and 10g fiber.

Method

 

1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add onion, carrots, and sweet potatoes and sauté for about 5 minutes until they begin to soften.
3. Stir in garlic, ginger, cumin, curry powder, smoked paprika, and tomato paste. Cook for about 1 minute until fragrant.
4. Add split peas, broth, and coconut milk. Stir to combine.
5. Bring to a simmer and cook for 35 to 40 minutes until the split peas are soft and the vegetables are tender.
6. Blend the soup until smooth using an immersion blender or regular blender.
7. Stir in lime juice and season with salt and pepper to taste.
8. If the soup is too thick, add additional broth until it reaches your desired consistency.

Video

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