Delicious Smoky Split Pea Bowl Recipe

You’re trying to smash the protein, but wait, you also need vegetables right?
Like 1 cup of vegetables with every meal.

Keeps you full longer, good for your gut, and loaded with vitamins and minerals.
As you’ve probably figured out, achieving this vegetable payload is harder than you might think.

tips and tricks

I have a few things I do force my vegetable intake hand.
1. Shop the sales, seasonal eating is key.
2. Freeze a healthy amount of sliced peppers, and onions to have on hand all the time.
3. Super top secret shhhh: I check the discounted rack on Monday and whooooo boy do I make out like a bandit on some days. You see more stuff’s coming in and once it hits the shelves nothing even slightly tired is going to sell so they offload vegetables and fruit that are at 75 – 80%.
Think baking, roasting, slow cooking etc…

I then hit the bricks looking for a recipe to use said vegetables.
Preferably a vegetable dish that uses a ton of different kinds that I can batch cook and then layer protein into.

Well, I think I hit the jackpot.

oh no is this recipe going to suck?!

The first time I made it, it didn’t go to plan or did it? Cause it’s been on repeat for the last few weeks and holding strong.

I literally had my toe on the trashcan pedestal in dread of what I would uncover.

Here’s what happened. The instant pot’s inner seal slipped, so it was just releasing all the liquid through the top, like an uncovered boiling pot.
Cue the collective gasp!

By the time I figured something was amiss a good 15 min had gone by and water was pooling on the counter.
So with said toe on trash pedestal I took a look and gave a taste and it was so good!

Now the tough part. Trying to recreate the mistake.

I’m gonna give you the original method (which makes a vegan split pea soup) and include directions on what I believe is the way back to this lovely bowl of chewy goodness.

this has been a morning game changer

I have been having this Smokey Split Pea Bowl every morning after working out as a the prescribed protein boost. My serving has both protein and fiber.
I’m not the least bit snackish all morning. It’s a nice controlled glucose release exactly what you want for first meal of the day. Otherwise better get ready to pack a mid morning snack.

Since these cook for less time than soup with less liquid, the peas turn out firm – not mushy.
The addition of liquid smoke adds the most amazing layer of subtle flavour.
Sausages go great with this but are optional of course.

A full week of breakfasts.
Side dishes for 6-8 easily.
Lunch – sure!

Anytime I see a recipe loaded with all the colourful vegetables I get excited and hopeful that it will be amazing.
And this one did just that.

ingredients

1 lb dry green split peas – rinsed/picked thru for stones (for real!) or 2 1/4 cups
1 tbsp oil
1 onion, diced
3 carrots, diced
2 celery stalks, sliced
2 potatoes, diced
2 garlic cloves, minced

5 cups of broth (water) for soup or 3 cups of broth for chewy bowl version

Spices stay the same either liquid amount you choose:

1/2 tsp Italian seasoning
1 1/2 tbsp soya sauce
1/2 tsp liquid smoke

juice of 1 lemon
sliced/cooked smoked sausage

this is how we do it

Sift through the split peas for any rocks – I never believed this was a thing until I found one … in my mouth! So don’t skip this part.
Once that’s done, give them a rinse and set aside.

Add the vegetables into a hot instant pot (or regular pot) as you chop them up to sauté.

Add the rinsed/sorted peas in with the water and spices.
NOT the lemon.

Give a good mix.
Instant Pot:
Close and seal the lid. Set to 8 minutes. Quick release.

Stovetop:
Bring everything to a boil, lower to a simmer 20 minutes or until the peas are to your desired tenderness.

Add in the sausage (or not) and a squeeze of lemon to each bowl, S & P to taste.

If you’re interested in the relationship of the super power couple protein and vegetables click here → [link]

The cleaner our fuel the better our engine runs. Listen to your body after a meal, are you sluggish, or snackish in 10 minutes?

Things need to change.

Simple food, nutritionally balanced, that tastes good can clear the brain fog and put some pep in your step.