Article written and reviewed by Tara Kemp, PhD

Published August 21, 2025

The kind of soup that calms and warms your body with each bite. Make this when you want something simple, filling, and nourishing that comes together quickly. Double it to share with your friends and neighbors, or just to have lots of leftovers for yourself!

Give Peas A Chance

Split pea stew might evoke a mental image of green mush, but trust us when we say that they are often underrated. Split peas soften when cooked, making a perfect base for a creamy, dense, hearty stew that will leave you feeling satisfied and energized.

Split peas are an exceptional source of fiber, providing 16 grams of fiber per cup when cooked. They provide the same amount of protein per cup, and this combination makes them a very filling ingredient AND helpful for blood sugar control.

Pea protein is also highly digestible and gentle on the stomach – so if you’re new to a plant-based diet and your body is still adjusting, they’re a particularly good protein source. Plus, peas are a sustainable crop that enriches the soil, so every bowl of this stew is good for you and the planet.

A Call for Kale

Kale is one of the most nutrient-packed foods you can put on your plate – or in this case, in your bowl! Kale is rich in vitamins A, C, and K, as well as minerals like calcium and magnesium. It supports everything from strong bones to a healthy immune system.

That includes diabetes! For instance, a 2016 study looked at whether eating kale in a meal influences your blood sugar response to that meal. They tested very small doses (less than what you get in a serving of this recipe), and even those small amounts of kale led to a significantly lower blood sugar spike post-meal in comparison to a meal that didn’t include any kale.

The Flavor-Setters

Most vegetable broths you buy in the store will include garlic, onion, celery, and carrot. This is because these foods are great flavor-setters. Every great soup starts with a strong foundation, and in the world of cooking, that often means a mix of aromatic vegetables such as these.

But you know that if it’s a Mastering Diabetes recipe, then these ingredients not only provide flavor but also health benefits.

Garlic contains compounds like allicin, which have antibacterial, antiviral, and heart-healthy effects. It may help support immune function and lower blood pressure.
Onions have beneficial compounds like quercetin, organosulfur compounds, and antioxidants that may help reduce inflammation, support heart health, and even lower the risk of certain cancers.
Celery delivers a dose of vitamin K, folate, and potassium. Its phytonutrients may also help lower blood pressure and support digestion.
Carrots are known for being a rich source of beta-carotene (a precursor to vitamin A) for healthy vision, immune support, and skin health.

These aromatic vegetables will make the cooking process a delight. By the time the stew is ready to go, your taste buds will be ready to dive in.

Cozy Split Pea & Kale Stew

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Cook Time 1 20

Servings 2 Serving

Calories 492 kcal

Ingredients

1 cup (195g) Yellow Onion (diced) - About 1 ¾ medium onions
2 (6g) Garlic Cloves (minced) - About 1 small bulb
1 cup (155g) Carrot (diced) - About 2 ½ medium carrots
1 cup (100g) Celery (diced) - About 2 ½ medium stalks
2 tsps (2g) Dried Thyme - Available in spice jars
1 cup (208g) Yellow Split Peas (dry/uncooked) - Available in 16-ounce bags
4 cups (884g) Vegetable Broth - Available in 32-ounce cartons
4 cups (84g) Kale Leaves (chopped) - About ⅕ of a 16-ounce bag
¼ tsp (1g) Black Pepper (to taste) - Available in spice jars

Instructions

Place a saucepan over medium heat and add a splash of water. Add the onion and garlic and heat for 5 minutes
Add the carrots, celery, thyme and dried split peas. Pour the broth over all ingredients. Bring to a low simmer. Cook for an hour, until all flavors mesh together. Stir ocassionally to prevent the split peas from sticking to the bottom of the pan
In the last 10 minutes of cooking, add chopped kale. Once the kale is wilted, season to taste with pepper. Enjoy!

Notes

Leftovers: Store in the fridge up to 4 days or freeze.

Nutrition

Calories: 492kcalCarbohydrates: 93gProtein: 30gFat: 2.7gFiber: 14g

+ References

Mastering Diabetes has strict guidelines for scientific references in our articles, and we rely on peer-reviewed studies, academic research institutions, governmental organizations, and reputable medical organizations. We do our best to avoid using non evidence-based references in all articles. The references in this article are listed below.

Rahman, M. S. Allicin and Other Functional Active Components in Garlic: Health Benefits and Bioavailability. International Journal of Food Properties 2007, 10 (2), 245–268. https://doi.org/10.1080/10942910601113327.
Yi, X.; Li, J.; Liao, D.; Peng, G.; Zheng, X.; Xu, H.; Zhang, T.; Ai, J. Carrot and Carotene and Multiple Health Outcomes: An Umbrella Review of the Evidence. Journal of the Science of Food and Agriculture 2023, 103 (5), 2251–2261. https://doi.org/10.1002/jsfa.12425.
Sowbhagya, H. B. Chemistry, Technology, and Nutraceutical Functions of Celery (Apium Graveolens L.): An Overview. Critical Reviews in Food Science and Nutrition 2014, 54 (3), 389–398. https://doi.org/10.1080/10408398.2011.586740.
Jenkins, D. J. A.; Kendall, C. W. C.; Augustin, L. S. A.; Mitchell, S.; Sahye-Pudaruth, S.; Blanco Mejia, S.; Chiavaroli, L.; Mirrahimi, A.; Ireland, C.; Bashyam, B.; Vidgen, E.; de Souza, R. J.; Sievenpiper, J. L.; Coveney, J.; Leiter, L. A.; Josse, R. G. Effect of Legumes as Part of a Low Glycemic Index Diet on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes Mellitus: A Randomized Controlled Trial. Arch Intern Med 2012, 172 (21), 1653–1660. https://doi.org/10.1001/2013.jamainternmed.70.
Kondo, S.; Suzuki, A.; Kurokawa, M.; Hasumi, K. Intake of Kale Suppresses Postprandial Increases in Plasma Glucose: A Randomized, Double-Blind, Placebo-Controlled, Crossover Study. Biomedical Reports 2016, 5 (5), 553–558. https://doi.org/10.3892/br.2016.767.
Mahmood, N.; Muazzam, M. A.; Ahmad, M.; Hussain, S.; Javed, W. Phytochemistry of Allium Cepa L. (Onion): An Overview of Its Nutritional and Pharmacological Importance. Scientific Inquiry and Review 2021, 5 (3), 41–59. https://doi.org/10.32350/sir/53.04.

About the author

Tara Kemp, PhD

Tara Kemp, PhD is a contributing writer for Mastering Diabetes. She is a mental health coach, researcher, and writer. Tara received her PhD in Psychosocial Health from Northern Arizona University and has a background in nutrition education with previous positions at organizations like Forks Over Knives, the Physicians Committee for Responsible Medicine, and Plant-Strong. Tara is also the founder of Reconnect Collective.

Tara’s research specialization is the foundations and mechanisms of a healthy relationship with food, body, and self. She was the principal investigator and lead author of the groundbreaking INFINITE study, which explored the role of food and nutrition in recovery from substance use disorders. During her doctorate program at Northern Arizona University, she was involved in the Nutritarian Women’s Health Study, and her dissertation research focused on how a plant-based diet influences individuals’ recovery from disordered eating.

Tara’s work combines evidence-based practices from various disciplines to support people in addressing the root cause of their challenges while also building the foundations and skills of mental health to cultivate lasting well-being.