“Soup’er” Healthy Split Pea


  •  2 c. red split peas
  • 6 c. water
  • 1/2 c. peeled, chopped sweet potato
  • 3 cloves garlic
  • 2 Tbsp. thyme
  • 1 bay leaf
  • 1 Tbsp. honey or other sweetener
  • 1 c. coconut milk
  • 2 medium tomatoes, chopped
  • 2 medium carrots, peeled, diced
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 1/2 pumpkin, peeled, seeded, chopped
  • 1 Tbsp. chicken-style seasoning or vegetable bouillon
  • 1 Tbsp. Italian seasoning
  • 1 ear corn, sliced
  • 2 tsp. salt (or to taste)


  • 1 c. whole wheat flour
  • 1/2 tsp. sea salt
  • water to bind


  1.  Bring water to a boil. Add split peas, sweet potatoes, coconut milk, thyme, bay leaf, chicken-style seasoning and Italian seasoning.
  2. Add tomatoes, carrots, celery, corn, onion, garlic and honey.
  3. Cover and simmer until vegetables are nearly done.
  4. For dumplings, mix whole wheat flour and salt together. Stir in water until a soft dough is formed. Lightly knead in enough flour to make the dough stiff enough to shape.
  5. Form into small balls or other shapes. Drop into boiling soup.
  6. Simmer until vegetables are tender and dumplings are done. Stir in coconut milk and serve.
Browse Cook(s): Nyse Collins
Browse Theme(s): Caribbean Soups

All the recipes featured on this site are from the cooking programs on 3ABN; most are from the 3ABN Today cooking segments. All recipes are dairy-free vegetarian; vegetarian cookbooks are available from our store, as well as vegetarian cooking DVDs.