Split Pea and Mint Protein Soup Best Foods to Eat on GLP-1
Split pea soup is one of the most fiber-dense plant-based meals available for Ozempic and semaglutide users — one cup contains 16g of fiber, exceeding half the daily recommended intake in a single serving. This level of soluble fiber forms a viscous gel in the intestines that dramatically slows glucose absorption and prolongs satiety, directly complementing GLP-1 medication's mechanism. Split peas also provide 16g of plant protein per cup, making this a complete macro meal with zero animal products. Fresh mint adds digestive anti-spasm properties that soothe the GI tract during the stomach-emptying adjustments that Mounjaro and tirzepatide create. Avoid cream-added pea soups, high-sodium ham-based versions, or canned pea soups — these add saturated fat and sodium that undermine cardiovascular benefits.
Ingredients
Main ingredients
- dried green split peas 0.5 cup
- low-sodium vegetable broth 2 cups
- onion, diced 1 small
- garlic, minced 2 cloves
- fresh mint, chopped 1 tbsp
Seasonings/Sauce
- olive oil 1 tsp
- cumin 0.25 tsp
- salt and pepper to taste
Nutrition summary
Carbohydrates
34 g
56%
Protein
16 g
27%
Fat
5 g
17%
Cooking steps
-
1
Rinse split peas and check for any debris.
-
2
Heat olive oil in a medium pot over medium heat.
-
3
Sauté diced onion and garlic for 3 minutes until softened.
-
4
Add split peas, vegetable broth, and cumin.
-
5
Bring to a boil, then reduce heat to low.
-
6
Simmer uncovered for 35–40 minutes until peas are completely soft and falling apart.
-
7
Blend with an immersion blender until smooth.
-
8
Season with salt and pepper.
-
9
Ladle into a bowl and garnish with fresh chopped mint.
Personalized Q&A
Q. What are the key ingredients in this dish?
The key ingredients are dried green split peas, low-sodium vegetable broth, onion, garlic, and fresh mint. These components create the dish's hearty texture, fiber density, and fresh flavor while keeping it fully plant-based.
Q. Is this recipe recommended for people on GLP-1 medication?
This recipe features split peas, which are rich in soluble fiber and plant protein. These nutrients can help support prolonged satiety, making this soup a suitable option for individuals looking to complement GLP-1 medication strategies with dietary choices.
Q. Are there cooking tips to make meal prep easier?
Split peas do not need soaking and cook completely within 40 minutes. Making a large batch and freezing individual servings is a convenient way to prep GLP-1 friendly meals. A squeeze of lemon before serving adds brightness.
Q. What is the protein-to-carb ratio in this soup?
Each serving provides 16g of protein and 34g of carbohydrates, with protein making up 27% and carbohydrates 56% of total calories. The soup delivers a substantial amount of plant protein and fiber.
Q. Does this soup contain animal products?
No, the soup uses only plant-based ingredients such as split peas, vegetable broth, vegetables, and olive oil. It is suitable for vegan diets.
