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Nourishing Split Pea Coconut Soup

Writer's picture: Genny MackGenny Mack

Comforting Anti-Inflammatory + Dairy-Free Plant-Based Soup to Nourish You

Split Pea Coconut Soup
Split Pea Coconut Soup

Transform traditional split pea soup into a gut-supporting, dairy-free comfort meal with this Caribbean-inspired split pea coconut soup. Using homemade coconut milk (or canned) and anti-inflammatory spices, this nourishing recipe brings together the best of comfort food and gut health support.

Why This Split Pea Coconut Soup Supports Gut Health

This isn't your typical split pea soup. By combining traditional Caribbean flavors with gut-supporting ingredients, we've created a dairy-free version that's both nourishing and delicious. The homemade coconut milk adds MCTs that support gut barrier function, while the prebiotic-rich vegetables feed your beneficial gut bacteria.


Soak split peas overnight, and then pressure cook, to remove indigestible fibers (lectins)
Soak split peas overnight, and then pressure cook, to remove indigestible fibers (lectins)
Key Anti-Inflammatory Ingredients in This Caribbean Soup

The magic of this recipe lies in its thoughtful combination of ingredients. Every component serves a purpose in supporting your gut health. The split peas offer fiber and plant-based protein, while prebiotic-rich onions and garlic work to feed your beneficial gut bacteria. I love using homemade coconut milk not just for its creamy texture but because its MCTs help support your gut barrier function. The anti-inflammatory properties of turmeric, thyme, and other spices add healing benefits alongside their wonderful flavors. And then, the scotch bonnet pepper brings the spice and natural sweetness together.



adding homemade coconut milk to split pea coconut soup
adding homemade coconut milk to split pea coconut soup

Here's How to Make Dairy-Free Split Pea Soup with Coconut Milk!


 Split Pea Coconut Soup


Ingredients

- 1 cup split peas (soaked overnight)

- 24 oz vegetable stock

- 12 oz coconut milk (homemade preferred)

- 2 tbsp coconut oil

- 1 celery stalk

- 2 carrots, diced

- 1 bunch kale (save & finely chop stalks)

- 1 thumb ginger

- 1 bunch fresh thyme (or 1 tsp dried)


Spice Mix

- 1 heaping tsp garlic powder

- 1 heaping tsp onion powder

- 1 heaping tsp cumin

- 1 heaping tsp smoked paprika

- 1 heaping tsp ground allspice

- 1/2 tsp turmeric powder

- 1 tsp salt

- 1 scotch bonnet pepper, deseeded & chopped


For Serving

- Fresh lime

- Cooked plantains

- Fresh cilantro


Instructions

1. Prep Split Peas

   - Soak split peas overnight

   - Rinse thoroughly

   - Pressure cook for 15-20 minutes in Instant Pot

   - Allow natural release for 10 minutes


2. Prepare Base

   - Heat dutch oven over medium heat

   - Add coconut oil

   - Sauté onions, garlic, celery, carrots, and ginger

   - Cook 5-7 minutes until caramelized


sauté base veggies and spices for flavor
sauté base veggies and spices for flavor


3. Build Flavors

   - Add thyme and chopped kale stalks

   - Incorporate spice mix

   - Add splash of water to prevent sticking


4. Complete the Soup

   - Add drained split peas

   - Pour in vegetable stock and coconut milk

   - Bring to boil, then reduce heat

   - Cover and simmer for 10 minutes


5. Finish and Serve

   - Add kale leaves 3 minutes before serving

   - Finish with fresh lime juice

   - Serve with plantains and cilantro



serve Split Pea Coconut Soup
serve Split Pea Coconut Soup

Recipe notes:

- Adjust scotch bonnet pepper amount to taste

- Soup can be stored in airtight container for up to 5 days

- Freezes well for up to 3 months



Coconut Split Pea Soup topped with Plantains
Coconut Split Pea Soup topped with Plantains

This recipe is naturally:

- Dairy-free

- Gluten-free

- Vegan

- Anti-inflammatory

- Gut-friendly


YUM!

FAQs

Can I make this without an Instant Pot?

Yes! You can cook soaked split peas on stovetop for 45-60 minutes until tender.


Is this soup spicy?

The scotch bonnet adds authentic Caribbean flavor. Remove seeds and adjust amount for mild to medium heat.


Can I use canned coconut milk?

While homemade coconut milk is preferred for maximum benefits as demonstrated here, full-fat canned coconut milk works too.


Remember to tag @gennymack in your creations! 


Remember, the more you know, the more you glow!


Be well this season,

Genny Mack



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