This Curried Cauliflower & Split-Pea Soup is a cozy, flavorful bowl of plant-powered goodness—with a seriously impressive sustainability score to match! Packed with protein-rich split peas and colorful veggies, it’s super budget-friendly, low-waste, and cooks up in a flash thanks to the magic of a pressure cooker. No soaking, no fuss—just a creamy, comforting soup that’s kind to your body, your wallet, and the planet. Whip up a big batch and feel like a kitchen wizard making the world better one spoonful at a time!
This soup is the ultimate comfort food that’s so quick to prepare it’s shocking!
It literally takes me about 20 minutes from decision to the steaming bowl.
Don’t believe me? Suspect me of cheating or exaggerating?
Having some dark superpowers?
No, I just use the right equipment.
Namely, a pressure cooker.
An essential kitchen tool for anyone who eats a plant-powered diet.
A pressure cooker is an incredibly useful kitchen appliance, especially when it comes to easily and quickly preparing all sorts of legumes, from lentils to beans. It dramatically cuts down on cooking time, producing tender beans and chickpeas that are otherwise difficult to achieve, even after hours of cooking, thus saving time and energy.
This soup is very filling, rich in plant protein, and cheap to make.
It’s also incredibly smooth and creamy, even without a blender! The problem with cooking veggies in a pressure cooker is that they easily get too soft and turn mushy, but this soup actually benefits from that effect. This And I don’t even bother chopping the veggies finely—they get soft enough on their own. to smooth consistency or served as is.
Split peas don’t require soaking, so that speeds up the process even more.
Creamy Split Pea Soup with Veggies—Ready in Just 5 Minutes (Pressure Cooker Recipe)
Ingredients:
- 2 cups yellow split peas, rinsed
- 4 cups water
- Vegetables: add what you like or have, for example:
½ head of cauliflower, and/or broccoli, 2 leaves of kale, ½ bunch spinach - 1 large carrot, peeled and roughly chopped
- 1 sweet potato, peeled and roughly chopped
- 1 potato, peeled and roughly chopped
- 2 celery stalks, roughly chopped
- 1 parsley root, peeled and roughly chopped
- 1 small piece of celery root, peeled and roughly chopped
- Spices:
1 teaspoon curry powder - 1 teaspoon marjoram (optional)
- A pinch of dry ginger (optional)
- Salt and black pepper, to taste
Method
- Add everything to the pressure cooker and start cooking on high until it seals. Continue cooking for about 4-5 minutes. Let it simmer for a few more minutes, allowing the pressure to be released naturally. Open the lid, adjust the seasoning, and enjoy the thick, creamy texture.
Storage:
- The soup can be refrigerated for up to 5 days or frozen in smaller portions for future meals. Add a bit of water or vegetable broth when reheating if it’s too thick.
Nutritional Breakdown: Servings: 6-8, Calories per Serving: 250-300 calories, Carbohydrates: 45-55 grams, Proteins: 15-20 grams, Fats: 1-2 grams, Fiber: 15-20 grams. These values are approximations, and actual nutritional content can vary based on specific ingredient types and amounts.
Cooking Beans: Pressure Cooker vs. Thermomix vs. Slow Cooker
I’m kicking myself for not using a pressure cooker sooner, or an electric cooker, like Instant Pot. Beans were such a struggle before! Don’t make the same mistake. Seriously, unless you only use canned beans, or maybe have some other fancy equipment that cooks the food for you – like a Thermomix or some slow cooker — you should seriously consider investing in a pressure cooker. And even if you have those, from what I know, pressure cookers are still superior. Here’s why:
Cooking Beans: Pressure Cooker vs. Instant Pot vs. Thermomix vs. Slow Cooker
- Pressure Cooker
Fast and energy-efficient, perfect for cooking beans and legumes quickly without pre-soaking. Ideal for preparing meals in a fraction of the usual time while maintaining most nutrients due to reduced cooking duration. Especially great for split peas, which cook in just 5–10 minutes. - Instant Pot
A modern, electric version of the pressure cooker with added convenience. It features programmable settings, a delay timer, and keep-warm functions. It’s excellent for hands-off cooking of legumes like split peas (5–7 minutes on high pressure), lentils, or even soaked beans. Super beginner-friendly and widely used in plant-based kitchens. - Thermomix
A multifunctional appliance, capable of cooking beans with precise temperature control and built-in stirring. No high-pressure function needed for faster legume cooking, so it’s slower than a pressure cooker or Instant Pot. Best used when your recipe involves blending or multi-stage cooking (e.g., soups or sauces). - Slow Cooker
Ideal for a “set it and forget it” approach. Cooking beans takes longer (6–8 hours), but the result is tender, deeply flavorful legumes. It’s less energy-efficient and not ideal if you need your food fast, but perfect for prepping overnight or during the workday.
Using a pressure cooker for this recipe not only speeds up the process but also helps retain the nutritional value of the ingredients, making it a superb choice for healthy, quick meals.
To cook split pea soup on the stovetop, here’s a general guideline:
- Unsoaked split peas take about 45 to 60 minutes to cook.
- Soaked split peas (optional, but reduces cooking time): 30 to 40 minutes
Instructions:
- Rinse split peas well and add to a large pot with your vegetables, spices, and water (start with about 6–8 cups of water or broth per 2 cups of split peas).
- Bring to a boil, then reduce the heat and simmer uncovered or partially covered.
- Stir occasionally to prevent sticking or burning at the bottom.
- Cook until the split peas are soft and starting to fall apart, creating a creamy consistency.
If the soup thickens too much, add more water or broth as needed. The longer it simmers, the creamier it gets!
🌱 Sustainability Rating: 9.5/10
1. Ingredient Footprint – Very Low
- Split peas are one of the most sustainable protein sources available. They require little water to grow, enrich the soil with nitrogen (which reduces the need for synthetic fertilizers), and have a low carbon footprint.
- The other vegetables (cauliflower, carrots, potatoes, celery, etc.) are seasonal, local-friendly, and low-impact compared to animal products or exotic produce.
2. Protein Content – Excellent
- Split peas are high in plant protein (~16g per cooked cup) and rich in fiber, making this soup a nutrient-dense alternative to meat-based soups without the environmental burden of animal agriculture.
3. Cooking Method – Efficient
- Using a pressure cooker or Instant Pot dramatically reduces cooking time and energy use compared to stove-top simmering for hours or baking.
- Compared to slow cookers or ovens, a pressure cooker uses up to 70% less energy and helps retain more nutrients.
4. Cost – Very Low
- Split peas and root vegetables are some of the most affordable whole-food ingredients.
- A big batch of soup can feed 6–8 people for the cost of a couple of store-bought meals or even less, especially if bought in bulk.
5. Waste & Packaging – Minimal
- You can buy most ingredients (split peas, spices, veggies) loose or in bulk, which minimizes packaging waste.
- Leftovers store and freeze well, reducing food waste.
Possible Improvements for a Perfect 10:
- Use home-composted veggie scraps if possible, or make broth from peelings before adding them to compost.
- If using store-bought spices, choose recyclable glass jars or refill from bulk bins.
- Cook with renewable energy (e.g., induction stove, solar panels) if available.
🌟 Overall Score:
This soup is a model plant-based, low-waste, low-cost, high-protein, eco-friendly comfort meal. A regular in any sustainable kitchen!
