Split Pea Soup with Tofu
Split Pea Soup with Tofu is a hearty, velvety pot of comfort where slow-simmered peas and vegetables meet a silky tofu–spinach blend for rich body and a vibrant green hue. It’s savory, herb-kissed, and filling enough for lunch or meal prep, perfect for chilly days when you want something nourishing and satisfying.
- Prep20 mins
- Cook2 hrs
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Split Pea Soup with Tofu, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 65 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 32 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 54
- Heart Health
- 86
- Metabolic
- 56
- Digestive
- 40
- Inflammatory
- 51
- Performance
- 60
- General Wellness
- 1
Warm the olive oil in a skillet over medium heat, then sauté the onion and garlic until they are tender.
- 2
In a large pot, combine the onion mixture, potatoes, carrots, and split peas. Add the vegetable broth. Bring to a boil, lower the heat to low, and simmer for 1 hour.
- 3
Using a blender or food processor, puree the tofu and spinach until smooth, then stir it into the pot. Season with basil, salt, and pepper. Continue cooking for 1 hour.
- 4
If the soup gets too thick, add water.
- 5
Serve hot and enjoy.
- Calories 409.78 kcal High 20%
- Protein 22.57 g Good Source 45%
- Carbohydrate 71.38 g 26%
- Total Fat 5.58 g Moderate 7%
- Saturated Fat 0.88 g Low Source 4%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 1.6 mg Low Source 1%
- Sodium 917.06 mg High 40%
- Dietary Fiber 24.58 g Good Source 88%
- Total Sugars 4.29 g --
- Added Sugars 0.62 g Low Source 1%
- Calcium 183.25 mg Moderate 14%
- Iron 4.34 mg Good Source 24%
- Potassium 1353.18 mg Good Source 29%
- Vitamin A 135.47 mcg Moderate 15%
- Vitamin C 4.39 mg Low Source 5%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Garlic 🧄
- Onions 🧅
About This Recipe
Split Pea Soup with Tofu is a French dinner recipe made with 11 ingredients. It takes about 2 hrs 20 mins, serves 8, and is rated easy. Key ingredients include Chopped Spinach, Diced Carrots, Diced Potatoes, and Dried Basil. Each serving provides about 409.78 kcal, and is a good source of protein.
Recipe Questions
- What is Split Pea Soup with Tofu?
- It is a French soup recipe made with 11 ingredients, usually served for dinner or lunch or soup.
- What is Split Pea Soup with Tofu made of?
- The main ingredients are Chopped Spinach, Diced Carrots, Diced Potatoes, Dried Basil, Garlic. The full list of 11 is above.
- How long does it take to make Split Pea Soup with Tofu?
- About 2 hrs 20 mins in total: 20 mins to prepare and 2 hrs to cook.
- How many calories are in one serving?
- One serving provides about 409.78 kcal. The full nutrition breakdown is above.
- Is Split Pea Soup with Tofu easy to make?
- This recipe is rated easy, with 11 ingredients and 5 steps.
- Is Split Pea Soup with Tofu healthy?
- Split Pea Soup with Tofu has an easyChef Pro health score of 62/100. Per serving, it provides 409.78 calories and 22.57 g of protein, or 45% of the Daily Value. It is a good source of dietary fiber, iron and potassium. Worth noting per serving: sodium at 917.06 mg (40% of the Daily Value). It contains Soy, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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