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Lemony Pea & Spinach Soup

Hearty soups are one of my favorite postpartum meals.

They’re perfect for one-handed eating (or sipping from a cup), easy on digestion, and can be quickly re-heated on the stove.

And, when there are other little ones (& big ones) in the house, this is a filling, easy meal for the whole family.

The star ingredient in this recipe is split peas:

- Low-glycemic, to help balance blood sugars

- Filled with iron & magnesium, to help meet energy needs

- Loaded with fiber, to help keep things regular

- High in zinc, which supports healthy thyroid function

- High in protein, to help you feel satiated & satisfied

And the supporting actors are:

- Cauliflower – rich in vitamin C to keep cells healthy

- Spinach – a powerful green veggie that’s filled with iron & B-vitamins to boost energy levels

- Coconut oil & coconut milk – healthy fats to support the nervous system and promote hormone balance

- Turmeric – a wonderful anti-inflammatory spice

This soup is a perfect way to support the energy needs of a new mom, and includes fiber, fat, and protein for optimal blood sugar balance.

I usually make this recipe as part of the Nosh & Nourish Meal Kit. But you can easily make it yourself, or even better, recruit a friend or family member to whip you up a large pot. The soup stores well in the fridge for up to 5 days, or maximize your meal prep by doubling the recipe and freezing half for another week.



  • 1 ½ cups Green Split Peas (soaked for 2-4 hours, or overnight)

  • 2 tbsp Coconut Oil

  • 1 Yellow Onion (chopped)

  • 2 Carrots (peeled & chopped)

  • 3 cups Cauliflower (chopped)

  • 1 tsp Cumin

  • 1 tsp Turmeric

  • 1 ½ tsp Sea Salt

  • ½ cup Coconut Milk (full fat, like Arroy-D brand)

  • 5 ½ cups Water

  • 4 cups Baby Spinach (packed)

  • ½ Lemon (juiced)

  • Pumpkin Seeds (optional, garnish)

  • 1 tbsp Sesame Oil (optional)

  • 1 tbsp Chili powder or smoked paprika (optional)


  1. SOAK THE PEAS - remember to do this overnight or on the morning you wish to make the soup. Even a couple hours of soaking will do.

  2. In a large soup pot heat the coconut oil. Then add onion and spices & sauté for a few minutes.

  3. Add carrots & cauliflower and sauté for another few minutes. Then add in the peas, water, and coconut milk. Mix everything together, cover with a lid, and bring to a boil. Then turn down to a simmer and let cook for 25-30 minutes.

  4. Turn off the heat. Add the spinach and mix together. Close the lid and let sit for 5-10 minutes. Then use an immersion blender to puree the soup. You can make it as smooth or chunky as you wish. Once it's blended, add in the lemon juice and mix to combine.

  5. To serve - ladle out soup into bowls. Add a drizzle of sesame oil, sprinkle with pumpkin seeds, and add a dash of chili or smoked paprika.

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