Gluten-Free Split Pea Soup
By the Gluten Free Recipes team ·
This hearty and comforting gluten-free split pea soup is packed with savory flavor and satisfying texture. Tender vegetables meld with your choice of protein in a rich, flavorful broth, creating a wholesome meal perfect for any occasion.
At a glance: This easy soups and stews recipe yields 4 servings in about 50 minutes (20 min prep, 30 min cook). It uses 9 ingredients — including certified gluten-free chicken or vegetable stock, cooked protein, diced vegetables — and walks through 5 steps. Updated . Browse more soups and stews recipes or return to all gluten-free recipes.
Cross-Contamination Warning for Gluten-Free Split Pea Soup: When preparing this soups and stews recipe, commercial broths and stocks are high risk — many contain yeast extract (often barley-derived), wheat starch, or caramel colour from wheat. Use certified GF stock (Pacific Foods Organic GF, Swanson Natural Goodness) or make your own. In a shared kitchen, avoid porous materials — wooden spoons, wooden cutting boards, and scratched non-stick pans can harbor gluten proteins even after washing. Prefer glass, metal, or silicone tools. Stock often contains yeast extract or barley derivatives; use only certified gluten-free stock.
Gluten-Free Notes for Gluten-Free Split Pea Soup: This recipe is naturally gluten-free, utilizing cornstarch for thickening instead of gluten-containing flours. Always ensure your stock and any processed protein sources are certified gluten-free.
Ingredients
- 6 cups certified gluten-free chicken or vegetable stock
- 1 cup cooked protein (shredded chicken, diced ham, cooked lentils, or drained beans)
- 2 cups diced vegetables (yellow onion, carrots, celery, and peeled potatoes)
- 2 cloves garlic, minced
- 1 can diced tomatoes (optional, 14.5 oz)
- 2 tbsp olive oil
- 1 tbsp cornstarch mixed with 2 tbsp cold water (for a thicker soup)
- 1 tsp salt, or to taste
- 1/2 tsp black pepper, or to taste
Instructions
- 1
Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the diced yellow onion and minced garlic, sautéing until the onion is translucent and the garlic is fragrant, about 3-4 minutes. Avoid burning the garlic, as this can make it bitter.
- 2
If using cooked protein like shredded chicken or diced ham, add it to the pot now and stir for about 1-2 minutes to warm through and coat with the aromatics. If using lentils or beans, you will add them later with the stock.
- 3
Add the diced carrots, celery, and peeled potatoes to the pot. Stir and cook for another 3-4 minutes, allowing the vegetables to soften slightly and absorb some of the flavors. If using diced tomatoes, add them now and stir to combine.
- 4
Pour in the certified gluten-free chicken or vegetable stock. If you are using lentils or beans as your protein, add them to the pot at this stage. Bring the soup to a rolling boil, then reduce the heat to low, cover the pot, and let it simmer gently for 20-25 minutes, or until the vegetables are tender and the flavors have melded.
- 5
If you prefer a thicker soup, whisk together the cornstarch and cold water in a small bowl until smooth, creating a slurry. Slowly pour this slurry into the simmering soup while stirring constantly. Continue to simmer for an additional 5 minutes, or until the soup has thickened to your desired consistency. Season generously with salt and black pepper to taste before serving.
Nutrition (per serving)
Tips & Notes
- If substituting olive oil for butter, use about 3/4 the amount (olive oil is 100% fat, butter is ~80%).
- Pre-shredded bagged carrots are drier and choppier — they won't give the same moist crumb.
- Roasted garlic (400°F, 30–40 min in foil) gives a sweet, mellow flavor ideal for soups and sauces.
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