Split Pea Soup (Dal)

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There’s nothing more comforting than a warm bowl of soup on a cold day – well, maybe a glass of red wine, but we’re talking food here! Split peas are a member of the legume family and are a great source of fiber that can help grow your gut garden. This versatile dish can be made as a liquid for soup, or a thicker consistency for dal, which can be served over rice or quinoa.



1 pound yellow split peas, rinsed and drained

8 to 12 cups low-sodium chicken or vegetable broth, depending on the

desired consistency

4 large cloves garlic, minced

1 medium yellow onion, minced

2 cups coconut milk (optional)

3 scallions, chopped

1 jalapeño pepper, seeded and diced

1 sprig of fresh thyme

1/2 teaspoon cumin

Freshly ground black pepper to taste

Flat-leafed parsley (optional for garnish)

Roasted red pepper pieces (optional for garnish)


ADD THE SPLIT PEAS and 8 cups broth to a large stockpot, along with the garlic and onion. Bring to a boil over high heat, reduce the heat to medium-high, and cook until the peas are soft (about 1 hour). Add additional broth as needed to keep the mixture liquid. Add the coconut milk if using and boil for 10 minutes. Add the scallions, jalapeño, and thyme and cook for 10 minutes more. Remove the pot from the heat and blend the soup with an immersion blender or puree through a food processor. Return to mixture to medium heat and cook for 30 minutes more. Season with cumin and pepper to taste.

Recipe and by Elise Museles. First appeared in The Microbiome Solution (Penguin 2015).

Leslie Ann received her BA from the University of Notre Dame and has a Master’s degree in Public Health and Nutrition from Johns Hopkins University. With over a decade of experience working in the health and wellness field as a nutritionist, health writer, and project manager, Leslie Ann is the backbone of the Gutbliss team, overseeing operations as well as the strategic mission of Gutbliss Rx, and authoring much of the content on the site. As a certified yoga teacher and personal trainer, she is an avid believer in integrative methods to treat and heal the body.

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