nutritional information

Per 1 1/4-cup serving:

  • Calories: 227
  • Protein: 13 g
  • Total Fat: 2 g
  • Saturated Fat: <1 g
  • Carbohydrates: 42 g
  • Cholesterol: 0 mg
  • Sodium: 45 mg
  • Fiber: 21 g
  • Sugar: 3 g
Vegan Gluten-Free

Split Pea, Fennel, and Spinach Soup

split pea fennel and spinach soup

Serves 8

This vibrant soup makes great use of leftover fennel stalks.
  • 2 cups chopped fennel (1 bulb or 
5 fennel stalks, fronds removed)
  • 1 large onion, chopped (2 cups)
  • 3 cloves garlic, minced (1 Tbs.)
  • 1 cup dry white wine, divided
  • 15 oz. dried green split peas
  • 1 tsp. fennel seeds, divided
  • ½ tsp. dried thyme
  • 1 bay leaf
  • 5 oz. baby spinach leaves

1. Heat saucepan coated with cooking spray over medium heat. Add fennel and onion, and sauté 8 minutes. Stir in garlic, and cook 30 seconds. Add 1/2 cup wine, and simmer 2 minutes. Add split peas, 1/2 tsp. fennel seeds, thyme, bay leaf, and 7 cups water. Bring to a boil, reduce heat to medium-low, cover, and simmer 50 minutes, stirring occasionally.

2. Add remaining 1/2 cup wine, and cook, uncovered, 10 minutes, or until split peas are tender. Stir in spinach, and cook 2 minutes, or until spinach is wilted.

3. Remove bay leaf, and purée soup with immersion blender until smooth. Season with salt and pepper, if desired. Toast remaining 1/2 tsp. fennel seeds in small skillet 2 minutes, or until fragrant. Serve soup garnished with toasted fennel seeds.

March 2012 p.56

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How interesting ... I just made this today and now the recipe pops up in my email. Since I like my soup thicker, I use less water than called for. Otherwise, I've made it exactly as written. I've also made it without the fennel if I didn't have any on hand, substituting it with onion and a little celery, and without the white wine. It's a pretty forgiving recipe if you need to make adjustments. And delicious!

Jeff - 2015-03-04 22:55:49

This is a really great soup. The toasted fennel garnish is fantastic too. Followed the recipe exactly. Thanks very much.

Nicole - 2014-03-24 00:33:44

I made this for dinner last night. My husband and I really liked it. My son wasn't too fond even though he loves split peas. He didn't like the fennel and spinach chunks. I didn't puree it completely because I like a chunky/hearty soup but next time I make it I will puree it a bit more. I used all of the fennel. I don't like to waste anything.

Jennifer Marschel - 2013-11-05 16:31:26

Substitute lentil for split peas..

Michele Casari - 2013-04-05 01:15:07

Do soak the split peas overnight; they do sprout even though they are split. The soaked peas still require 50 minutes of simmering too. The fennel does not require 50 minutes of simmering. Next time I will add the fennel 30 minutes into the cooking of this soup. I used all the fennel even the fronds, why waste anything. It was a delicious and very filling soup.

karin - 2013-03-23 16:33:07

This kitchen-challenged girl made the Split Pea, Fennel, and Spinach Soup recipe last night and it was SOOOOOOOO delicious! And SOOOOOOOOO easy! Thanks VT!

Heather Morris - 2013-03-12 16:29:14

I made this for Thanksgiving. It turned out pretty well. But it was the first time I used fennel... and when the leftovers were stuffed into every cold nook and cranny, I kind of lost track of my poor soup! Amy

Amy - 2013-03-12 02:29:24

I'm lactose intolerant & was excited to find a soup that was EASY without a lot of bizarre ingredients. I had never used 'real' fennel before, so I was nervous that it would be too 'licorice-y' but it was wonderful. We subbed the wine with 4 C. vegetable juice and 4 C. water; added about about 1 1/2 T. of salt & some ground pepper. Oh, baby! It was wonderful. I was thrilled at how easy it was to make. (Those who can tolerate dairy would enjoy a dollop of sour cream on top.) Thanks for a great recipe.

Patricia Underwood - 2013-02-13 06:14:18

I made this soup with all the ingredients as listed, however I changed the instructions because I did not want a totally blended soup. I used my pressure cooker for the whole thing. First I PC'd the fennel, onions & garlic with half the wine and water to barely cover. When done I blended those cooked vegetables with the uncooked spinach and then put it all back into the PC with the split peas, the rest of the wine and water and seasonings. I PC'd it for 22 minutes and it was done perfectly with great texture. I didn't find this soup bland at all and it just got better and better after a few days in the fridge.

Holly - 2013-01-30 12:09:22

I made this at the weekend and it's delicious. Omitted the wine and added vegetable broth plus a small amount of spinach at the end. Makes a great workday lunch :)

Christine R - 2013-01-28 18:41:21

This was an amazing recipe, I don't think that I will every be able to eat regular split pea soup ever again. I was very impressed, the recipe was easy to make and very filling.

Tosha Coll - 2013-01-23 01:19:18

Could I use split red peas with this recipe? If not, I need new ideas for my red split peas. Peace

Kind Essence - 2012-12-13 04:17:23

Split pea soup

Ro - 2012-12-11 02:59:19


Margi - 2012-12-11 01:46:40

sounds like a possibilty for a good meal

Lindsay Alpert - 2012-12-05 16:05:27