Classic Swedish Pea Soup

In Sweden, Thursday has a taste, and that taste is Ärtsoppa—a hearty, comforting pea soup that has warmed Scandinavian kitchens for centuries. Traditionally made with yellow split peas, onions, and a touch of salty pork, it’s a dish that feels both rustic and timeless. Whether you’re drawn to its storied history or its simple, wholesome ingredients, this classic Swedish pea soup offers an inviting bowl of nourishment perfect for chilly evenings, busy weekdays, or leisurely weekend lunches. In this blog post, we’ll explore the cultural roots of Ärtsoppa, gather our ingredients, and walk through each step—transforming humble peas into a velvety, satisfying meal that fits modern plant-forward kitchens while honoring Swedish tradition.

A Taste of Swedish History

Pea soup’s association with Thursday dates back to medieval Catholic Sweden, when believers abstained from meat on Fridays. A protein-packed soup on Thursday provided hearty sustenance before the fast. Over time, this practical rhythm became cultural ritual; even after the Reformation, Swedish households and military mess halls served pea soup on Thursdays, often followed by thin crêpe-like pancakes called pannkakor. Today, many schools, hospitals, and cafés still follow the custom, making Ärtsoppa a dish that unites Swedes across generations. By preparing it at home, you join a culinary continuum where simplicity, economy, and comfort intersect.

Choosing Your Peas

Traditional Swedish pea soup uses dried yellow split peas, not the green split peas found in other cuisines. Yellow peas lend a mellow, earthy flavor and buttery color that define Ärtsoppa’s identity. Look for split yellow peas in bulk bins or the dried-bean aisle; they’re inexpensive, shelf-stable, and cook down to a thick, silky purity. If you only have whole yellow peas, soak them overnight and increase cooking time. For an even quicker route, you can substitute green split peas, though purists will notice a brighter hue and slightly sweeter taste.

Ingredient Highlights

• Yellow split peas – Provide protein, fiber, and creamy body once cooked down.
• Onion and leek – Form a gentle aromatic base.
• Carrots – Add subtle sweetness and texture contrasts.
• Thyme and marjoram – Classic Swedish herbs that deepen flavor without overpowering.
• Bay leaf and allspice – A Nordic spice duo that brings warmth and complexity.
• Smoked salt or liquid smoke (if making the soup vegan) – Replaces traditional ham hock smokiness while keeping the recipe plant-based.
• Dijon mustard – Optional garnish, yet many Swedes swirl mustard into each bowl for tang and brightness.
• Fresh parsley – A sprinkling at the end adds color and fresh herbal notes.

Feel free to personalize: add diced potatoes for heft, use vegetable broth instead of water for richer flavor, or fold in oat-based cream just before serving for extra silkiness.

Preparing the Peas

Although yellow split peas require less soaking than whole dried peas, a quick rinse removes dusty residue and ensures even cooking. If you have time, a one-hour hot-water soak speeds things along. Drain before adding to the pot to prevent excess starch from clouding the soup.

Step-by-Step Method

1. Sauté aromatics
   In a heavy soup pot, warm two tablespoons of rapeseed or olive oil over medium heat. Add one diced onion and the white portion of one leek, finely sliced. Cook for five minutes until glossy and soft, stirring occasionally to prevent browning. Stir in two minced garlic cloves, cooking thirty seconds until fragrant.
2. Layer herbs and spices
   Sprinkle in a teaspoon each of dried thyme and dried marjoram, one crumbled bay leaf, and a pinch of ground allspice. Stir to coat the onions, allowing the herbs to bloom in the oil for a fragrant foundation.
3. Add vegetables and peas
   Toss in one medium carrot, diced small for quicker cooking, followed by one and a half cups of rinsed yellow split peas. Stir everything together so peas pick up aromatic oils.
4. Pour liquid and simmer
   Add six cups of water or light vegetable broth plus one teaspoon smoked salt. Bring to a gentle boil, then reduce to a bare simmer. Skim off any foam that rises in the first ten minutes—this makes the broth clearer. Partially cover and cook for forty-five to fifty minutes, stirring occasionally, until peas dissolve into a thick puree and carrot pieces are tender.
5. Adjust seasoning
   Taste and season with sea salt and cracked black pepper. If you crave deeper smoke, add a few drops of liquid smoke. Prefer thinner soup? Splash in warm water or broth until desired consistency. Remove bay leaf.
6. Blend or not?
   Authentic Ärtsoppa often retains a few whole peas for rusticity, but you can use an immersion blender for a silky texture. Blend partially or fully depending on your preference.
7. Serve traditionally
   Ladle soup into warm bowls. Offer Swedish mustard on the side—diners can spoon a little onto the rim of the bowl and swirl in as they eat, brightening each bite. Garnish with chopped parsley or dill and serve with crisp rye crispbread or pancakes for the full Thursday experience.

Storage and Make-Ahead Tips

Pea soup not only welcomes advance preparation—it improves with time. Flavors deepen overnight, and the soup thickens naturally. Refrigerate in airtight containers up to five days or freeze portions for three months. Reheat over low heat, adding broth or water to loosen as needed.

Nutritional Snapshot

A single bowl delivers around 15 grams of plant protein, 12 grams of fiber, and a hearty dose of B vitamins and minerals like iron and potassium. Replacing pork with smoked salt reduces saturated fat while maintaining smoky depth, making this version heart-friendly without sacrificing authenticity.

Variations to Explore

• Smoky Tempeh Crumble Pan-fry diced tempeh with tamari and smoked paprika, then sprinkle over the soup for bacon-like crunch.
• Root‐Veg Boost Fold in parsnip or celeriac cubes during the final twenty minutes for earthy sweetness.
• Creamy Finish Stir in a splash of oat cream or coconut cream just before serving for luxurious mouthfeel.
• Spicy Twist Add a pinch of chili flakes or a drop of Swedish hot mustard to each bowl for subtle heat.

Pairing Ideas

Traditional Swedish pancakes with lingonberry jam create a sweet-savory contrast. For a lighter pairing, serve alongside a crisp cucumber-dill salad. A slice of seeded rye bread toasted with a smear of dairy-free butter completes a balanced Nordic meal.

Final Thoughts

Classic Swedish Pea Soup is proof that humble pantry staples can yield profound comfort. With its golden hue, gentle herbaceous notes, and velvety body, Ärtsoppa bridges old-world tradition and modern dietary needs, inviting anyone—vegan or otherwise—to taste Swedish coziness in a bowl. The next time Thursday rolls around (or any chilly night demands warmth), let this simple pot of peas remind you that good food is timeless—and always better shared.

Classic Swedish Pea Soup (Ärtsoppa)

A hearty, comforting yellow split-pea soup seasoned with traditional Swedish herbs and warm spices. This plant-based version captures the smoky, savory flavor of classic Ärtsoppa while staying vegan and gluten-free.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 50 minutes mins

Total Time 1 hour hr 5 minutes mins

Course Soup

Cuisine Indian

Servings 6 bowls

Calories 260 kcal

Ingredients

  

• 1.5 cups Yellow split peas Rinsed. If using whole yellow peas, soak overnight and extend cooking time.
• 2 tbsp Olive oil or rapeseed oil
• 1 medium Yellow onion Finely diced
• 1 small Leek (white part) Thinly sliced
• 2 Garlic cloves Minced
• 1 tsp Fresh grated ginger Optional but brightens flavor
• 1 medium Carrot Diced small
• 1 tsp Dried thyme
• 1 tsp Dried marjoram
• 1 small Bay leaf
• 0.25 tsp Ground allspice
• 1 tsp Smoked salt Adds traditional smoky depth; or use 3–4 drops liquid smoke
• 6 cups Vegetable broth or water
• Sea salt & black pepper To taste
• Swedish mustard Optional serving condiment
• Fresh parsley or dill Chopped, for garnish

Instructions

 

• Rinse yellow split peas thoroughly in a fine-mesh sieve. Drain and set aside.
• In a heavy soup pot, warm olive oil over medium heat. Add diced onion and sliced leek; sauté 5 minutes until softened.
• Stir in garlic and ginger; cook 1 minute. Sprinkle in thyme, marjoram, bay leaf, and ground allspice. Let herbs bloom for 30 seconds.
• Add diced carrot and rinsed peas, stirring to coat with aromatics and oil.
• Pour in vegetable broth. Add smoked salt. Bring to a gentle boil, skim foam, then reduce to a bare simmer.
• Partially cover and cook 45–50 minutes, stirring occasionally, until peas soften and begin to dissolve.
• Remove bay leaf. For a rustic texture, lightly mash peas with a spoon. For a silkier soup, blend partially with an immersion blender.
• Season with sea salt and black pepper. Thin with additional hot broth if desired.
• Ladle into bowls. Serve with Swedish mustard on the side and garnish with chopped parsley or dill.

Notes

• Soup thickens as it cools; loosen with water or broth when reheating.n• Stores 5 days refrigerated; freezes up to 3 months.n• For heat, add a pinch of cayenne or cracked white pepper.n• Traditional version uses ham hock—smoked salt or liquid smoke delivers flavor while keeping it vegan.n• Serve alongside thin Swedish pancakes (pannkakor) for an authentic Thursday meal.