Cold winter days bring on the craving for hearty meals. But hearty doesn’t need to be unhealthy! Soups and stews are a great way to warm up and feel satisfied. This soup is a vegetarian twist on the traditional split pea with ham, using liquid smoke to give it the hickory smell and bacon-like flavor. Combining cauliflower adds to the creamy texture and provides the body with a hearty dose of vitamin C.

Time: 1 hour

Servings: 6 servings (12 cups)


  • 2 tsp coconut oil
  • ¾ cup shallots, diced
  • 2 Tbsp minced garlic
  • 1 tsp liquid smoke
  • 1 ¼ cup split peas
  • 6 cups vegetable broth
  • 1 small or ½ medium head of cauliflower (~6 cups chopped)
  • salt to taste


  1. Heat a large pot (4 qt) over medium-high heat and add the coconut oil. Sauté the shallots for about 3-5 minutes. Mix in the minced garlic.
  2. Add the vegetable broth, liquid smoke, and split peas to the large pot.
  3. Cover the pot and bring to a boil. Then, reduce heat to low and cook for 20 minutes. Stir occasionally to prevent from sticking.
  4. Meanwhile, chop the cauliflower. After 20 minutes, add the cauliflower to the large soup pot and continue to cook for an additional 20 minutes.
  5. Remove the soup from the stove. Using an immersion blender, puree the soup until a nice creamy texture is formed without lumps. Add extra water for a thinner consistency.
  6. Serve each bowl with lemon slices and diced sage. Enjoy!


Per Serving:

194 calories

2g total fat, 1g saturated fat

34g carbohydrate, 12g fiber, 6g sugar

12g protein