top of page
  • Writer's pictureSandi Rechenmacher

'Protein Hookup' for Humans & Microbes - Split Pea Soup

Updated: Jan 6, 2021

Have you noticed that vegan protein powders are often comprised of pea, soy, rice, or hemp powders?

These items are of legume, grain, and seed origins. Since all plant-based foods contain protein, these powders are really offering a 'log-on-the-fire' option for best nutrient metabolism. This is to say that for a person to achieve fitness or optimal wellness they will need to fuel their body with those foods that burn slowly and efficiently, keeping blood sugar levels even. And this is what the 'seed family' (legumes, grains, nuts, seeds) has to offer.

Over and above the animal protein sources (whey and casein), plant proteins include FIBER. Ah ha!

Fiber is a component of healthy living that must not be overlooked. It is 'the food' that our gut microbes rely upon. Ingesting fiber-less foods is like going out to eat with a very, very special friend and ordering only a menu item for yourself and eating it in front of him while he sits there wondering if and when you will be inviting him to join in. You really don't want to do this, since this very, very special friend is in charge of 'your back' and protecting you from disease/illness!

So let's put a 'log-on-the-fire' that will serve both you & your beneficial microbes, one which includes FIBER.

(FYI: These microbes are your 'worker bees' that are at work for you 24/7 metabolizing nutrients, synthesizing vitamins, building immune support, and manufacturing neuron receptors that optimize communication for total body function/wholeness/wellness.)

Start with an item from the seed family, say green or yellow split peas (dahl), which are legumes (peas, lentils, beans) and make a simple soup, broth, or gruel. Eat as such or add some of this to a savory, vegetable-based smoothie, eat along with a meal, or before/after a workout. You will be pumped and ready to workout or at least dance to your favorite song!

Take Your Microbes Out To Lunch...Split Pea Soup

aka Grab 'n Go Protein


2 cups split peas, soaked (4-6 hours)

8 cups water

1 carrot, diced

1 potato, diced

1 leek, chopped small

Optimal garnishes: cilantro or parsley, finely chopped

Salt and Pepper (or season with a bit of miso) to taste at the table


Put split peas, veggies, and water in a pot and bring to a boil. Immediately turn down heat to a low simmer. Slow cook in a covered pot for ½-2 hours or until done (peas are completely reduced to a thick liquid). Add more water during the process if the mix becomes too dry and sticks to bottom of the pot. Option: use a stick blender for an even and smooth consistency.

When cooled down under refrigeration, this soup will thicked. Simply heat a servings worth and enjoy this soup anytime of the day as a meal or served to accompany a salad. Otherwise, use this thickened broth as an ingredient for a savory smoothie, or as a 'protein' boost, grab 'n go.

Note: Microbes really enjoy roots and this recipe offers three!

3 views0 comments

Recent Posts

See All
bottom of page