This recipe is from America Goes Vegan by Glen Merzer and Tracy Childs 

We all need a simple soup recipe that comes together quickly and makes great leftovers for quick meals and this one fits the bill very nicely. The addition of a soaked or cooked grain gives it a satisfying texture.  This recipe is for your Instant Pot or other pressure cooker. You can also easily make it on the stove—see the Chef’s Note for instructions.

Be sure to check out our Chicken-Free Seasoning to use in this soup. It makes it even MORE delicious and can be used to make the broth used in this soup. 

(makes 10 one-cup servings)

1/3 cup raw buckwheat groats (see Chef’s Note for substitutions)

2 cups split peas, rinsed well

1 medium/large carrot, sliced

1 teaspoon liquid smoke

½ teaspoon allspice

1 teaspoon cumin

½ teaspoon turmeric

1 tablespoon minced dried onion

1 tablespoon minced dried garlic

1 tablespoon Bragg’s Aminos (optional, to taste)

black pepper to taste 

½ cup nutritional yeast (optional)

2 bay leaves

8 cups boiling or very hot low sodium vegetable broth or water

1 tablespoon balsamic vinegar


  1. Place the buckwheat groats into a small bowl and cover with about 1½ cups warm water. Allow this to soak while you prepare the soup.
  1. Add the ingredients up to and including the broth or water to your pressure cooker.
  2. Set the pressure time for 8 minutes. Allow pressure to come down naturally.
  3. Stir the soup and check the peas. If they are not soft enough, you can remove the bay leaves and blend some or all the soup until smooth using a blender or immersion blender and return to the pot.
  4. Drain and rinse the buckwheat and stir it into the hot soup. Buckwheat is quite porous and will expand with the heat and add a nice, chewy texture.
  5. Stir in the balsamic vinegar and season as you like and allow the soup to cool for about 10-15 minutes before serving. It will thicken as it cools.


  • To cook this soup on the stove, bring the ingredients from step 2 to a boil, reduce heat to a low simmer, and cover loosely. Cook for about 30-40 minutes or until peas are partially or completely disintegrated. Continue instructions at step 4.
  • You can use steel cut oats (prepared the same way), or ¾ cup cooked brown rice or barley instead of buckwheat.

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