Hearty Pigeon Pea Soup
This Hearty Pigeon Pea Soup is a rustic and comforting vegan dish, brimming with tender pigeon peas and a medley of aromatic vegetables, perfect for a nourishing meal on a chilly day.
For 6 servings
Ensure pigeon peas are soaked overnight (at least 8 hours) and then thoroughly drained and rinsed. This significantly reduces cooking time and improves digestibility.
In a large Dutch oven or heavy-bottomed pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté for 8-10 minutes, stirring occasionally, until the vegetables begin to soften.
Add the minced garlic, smoked paprika, and dried thyme to the pot. Cook for another 1-2 minutes, stirring constantly, until fragrant. Be careful not to burn the garlic.
Stir in the drained pigeon peas, undrained diced tomatoes, bay leaf, and vegetable broth. Bring the mixture to a rolling boil over medium-high heat.
Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 60-75 minutes, or until the pigeon peas are very tender. Stir occasionally to prevent sticking.
Carefully remove the bay leaf from the soup. For a thicker, creamier texture, you can use an immersion blender to blend about 1/4 to 1/3 of the soup directly in the pot, or mash some of the peas against the side of the pot with a spoon.
Season the soup with sea salt and freshly ground black pepper to taste. Adjust as needed, remembering that flavors deepen as the soup cools slightly.
Ladle the hot soup into bowls. Garnish generously with fresh chopped cilantro or parsley before serving. Serve hot with crusty bread or rice.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra creaminess without dairy, blend about 1-2 cups of the cooked soup (peas and vegetables) and return it to the pot before serving.
- 2If you forget to soak the peas, you can quick-soak them by boiling them for 10 minutes, then removing from heat, covering, and letting them sit for an hour before draining and proceeding with the recipe.
- 3This soup freezes beautifully. Allow it to cool completely, then transfer to airtight containers and freeze for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop.
- 4Serve with a side of cornbread, crusty whole-grain bread, or a simple green salad to make it a complete meal.
Adapt it for your goals.
Spicy Kick
Add a finely diced jalapeño or a pinch of cayenne pepper along with the smoked paprika for a touch of heat, or garnish with a dash of your favorite hot sauce.
Greens BoostGreens Boost
Stir in a few handfuls of chopped spinach, kale, or collard greens during the last 10-15 minutes of simmering for added nutrients and color.
Heartier MealHeartier Meal
Add 1/2 cup of cooked brown rice, quinoa, or small pasta (like ditalini) during the last 15 minutes of cooking to make the soup even more substantial.
Why this is on our healthy list.
Rich in Plant-Based Protein
Pigeon peas are an excellent source of plant protein, essential for muscle repair, growth, and overall bodily functions, making this soup very satisfying.
High in Dietary Fiber
Both pigeon peas and the array of vegetables contribute significant dietary fiber, aiding in digestive health, promoting satiety, and helping to regulate blood sugar levels.
Packed with Vitamins and Minerals
This soup is loaded with vitamins (like A and C from carrots and tomatoes) and minerals (such as iron, folate, and potassium from peas and vegetables), supporting immune function and energy metabolism.
Frequently asked questions
Yes, you can! If using canned pigeon peas, drain and rinse them thoroughly. Add them during the last 20-30 minutes of simmering, as they are already cooked, to prevent them from becoming too mushy.
