Fresh Pea Soup

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Just in time for spring, learn how to make this quick and easy fresh pea soup. Fresh green peas, vegetable broth, non-dairy milk, potatoes, and plenty of fresh herbs are blended into an irresistibly smooth and creamy pot of pea soup. Naturally dairy-free and filled with plant power.

Spring is here, and so are fresh peas! When green peas are in season, I cannot resist making a vibrant pot of soup bursting with fresh peas. 

This simple pea soup is made with a shortlist of clean, whole-food ingredients blended into a nourishing pot of the tastiest pea soup. The best part? Fresh pea soup is naturally dairy-free and vegan. Plus it works perfectly for meal prep!

It’s great as a hot bowl of soup on its own or you can serve it up with a sandwich or salad for an easy lunch! I especially love it with this easy chickpea salad sandwich for a quick meal.

No fresh peas? No problem. Frozen peas are always an option. In fact, frozen peas are harvested at their prime ripeness, guaranteeing they are just as sweet, tasty, and packed with vitamins and minerals as freshly picked peas. 

Whether you use fresh or frozen peas, you can look forward to a rejuvenating bowl of light, bright, and delicious vegan pea soup any time of the year.

Check out these 50 Healthy Spring Dinner Ideas!

Ingredients You’ll Need

  • Extra-virgin olive oil: This is my go-to healthy cooking oil. If you have avocado oil, that works too.
  • Onion & garlic: I typically begin most soups with onions and garlic (like this vegan butternut squash soup). They help to develop an intensely flavorful base for every soup.
  • Vegetable broth: Use a balanced, quality vegetable broth (or vegetable stock). I always have extra on hand to thin the soup out if it’s needed.
  • Almond milk: For a smooth, creamy texture, I prefer almond milk, but feel free to use full-fat coconut milk instead. You can also use heavy cream.
  • Fresh peas: Fresh peas are a nutritional powerhouse, loaded with antioxidants, fiber, and nutrients. If fresh peas aren’t available, frozen peas are just as tasty.
  • Potatoes: The starch from potatoes is a great way to make a thick and creamy soup. You can use any type of potato here.
  • Fresh herbs: A combination of fresh basil, parsley, and chopped mint for the ultimate springtime flavor. Feel free to swap in fresh thyme, tarragon, fresh chives, and dill as you see fit.
  • Lemon juice: Fresh-squeezed lemon juice to give the soup a bit of a zingy flavor. Feel free to set some zest aside for serving.
  • Sea salt and black pepper: to taste!
Ingredients to make fresh peas soup.

How To Make This Pea Soup

  1. Sauté aromatics: Heat a large pot (or dutch oven) over medium-high heat. Once hot, add the extra virgin olive oil, onion, and garlic. Sauté until soft and fragrant (about 5 minutes).
  2. Sauté peas and potatoes: Next, add the fresh peas and potatoes to the pot and sauté for about a minute to give the flavors a chance to mingle.

Tip: No need to peel the potatoes. Potato skin is rich in minerals and nutrients. Just give your potatoes a good scrub under running water, and chop them into pieces.

  1. Add broth/milk and simmer: Then add the vegetable broth and almond milk to the pot, and bring to a boil. Once boiling, lower the heat and simmer until the potatoes are fork-tender (about 10 minutes).
  1. Stir in fresh herbs: Remove the pot from the heat. Stir in the fresh herbs and let the residual heat wilt them for a minute.
  2. Blend until smooth: Using an immersion blender, food processor, or high-speed blender, blend until smooth.
  1. Prepare for serving: Give it a quick taste and adjust the seasonings. Then, reheat the soup (optional) before stirring in the lemon juice. Ladle into deep soup bowls garnished with extra fresh herbs or some grated lemon zest. Enjoy!
Finished bowl of fresh pea soup garnished with lemon zest.

How to Store

Fridge: After cooling to room temperature, pour soup into an airtight container and keep it in the refrigerator for 3 to 4 days.

Freezer: You can also store leftovers for up to 3 months in the freezer. When ready to serve, thaw soup in the fridge for a few hours before reheating over medium-low heat.

Spoon dipping into a bowl of fresh pea soup.

Tips

Is your pea soup too thick? After blending, feel free to thin it out by adding in an extra cup of broth a little bit at a time until it reaches the consistency you prefer.

Serve hot or cold: Reheating before serving is totally optional. This refreshing pea soup is just as delightful when it’s served chilled.

Make it even creamier: After ladling the soup into bowls, stir in a tablespoon of your favorite plant-based sour cream, a dollop of coconut cream, or creme fraiche.

Make it even greener: Toss in a handful of baby spinach leaves or chopped kale leaves at the end (with the fresh herbs), let wilt for a minute, and then blend with an immersion blender.

F.A.Q.

Can you use frozen peas to make fresh pea soup?

Absolutely. The seasonal window for fresh peas is short and sweet, so by all means, use frozen peas if you need to. Frozen peas are inexpensive and just as delicious.

Is there a difference between split pea soup and green pea soup?

There’s a big difference. Regular pea soup is typically made with fresh peas, no meat, and blended into a smooth and creamy consistency. On the other hand, split pea soup is made with dried split peas and simmered low and slow (usually with a ham bone) to make a brothy soup with whole pieces of ham and peas.

What should I serve with this pea soup recipe?

The potatoes make this soup a satisfying, wonderful lunch on its own, but feel free to serve your soup with sliced crusty bread, a handful of croutons, or a side of oatcakes. Garnishing with something crunchy is also a good option (like blanched peas, pepitas, or chopped almonds).

Bowl of fresh pea soup on the table with lemon wedges, croutons and a wooden spoon.

Why I Love This Recipe

  • Fresh sweet peas are ideal, but this soup is just as delicious when prepared with frozen peas.
  • This quick, easy soup is the perfect healthy recipe packed with fresh, springtime flavor.
  • The ingredients are naturally gluten-free, dairy-free, and vegan.
  • Fresh pea soup makes fantastic leftovers – especially since it’s delicious served hot or cold.

More Spring Recipes You’ll Love

If you try this fresh pea soup recipe, please leave a comment and a rating and let me know how much you liked it!

Pureed fresh pea soup in a white bowl with fresh peas, chives and croutons on top.
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Fresh Pea Soup

Fresh green peas, vegetable broth, non-dairy milk, potatoes, and plenty of fresh herbs are blended into an irresistibly smooth and creamy pot of pea soup. Naturally dairy-free and vegan.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Soup
Cuisine: Vegan
Servings: 4 people
Calories: 224kcal
Author: Sara Trezzi

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 medium onion - diced
  • 2 garlic cloves - minced
  • 3 cups vegetable broth - plus more, as needed
  • 1/2 cup almond milk
  • 4 cups shelled fresh peas - about 2 pounds
  • 1 cup cubed potatoes
  • ½ cup fresh basil leaves - roughly chopped
  • ½ cup fresh parsley - roughly chopped
  • ½ cup fresh mint - roughly chopped
  • The juice of 1 lemon
  • Salt and pepper - to taste

Instructions

  • Heat a large pot on medium-high heat. Once hot, add the extra-virgin olive oil, chopped onion, and garlic. Sauté until soft for around 5 minutes.
  • Add fresh peas and potatoes and stir for 30 seconds to a minute to give it time to absorb all the flavors. Then add the vegetable broth and almond milk. Bring to a boil, then reduce the heat and let it simmer for about 10 minutes until the potatoes are tender (check with a fork).
  • Remove from the heat, stir in the mint, parsley, and basil and let the fresh herbs wilt for a minute.
  • Use an immersion blender, or pour the soup into a standard blender, and blend until smooth. Depending on how thick you like your soup, you can add an extra cup of broth, a bit at a time, and keep blending.
  • Taste and adjust for seasoning. If needed, reheat the soup in the pot until it’s hot and steamy. Remove from the heat, add the lemon juice and stir well. Serve in individual bowls, and top it with some extra herbs.

Notes

Note 1: If the soup seems too thick, thin it out by blending in an extra cup of broth a little bit at a time until it reaches the consistency you prefer.
Note 2: Fresh pea soup is tasty served up hot or chilled so reheating is optional.
Note 3: For a creamier consistency, stir in a tablespoon of your favorite plant-based sour cream, a dollop of coconut cream, or creme fraiche into each bowl of soup.
Note 4: For a more intense green color, you can toss in a handful of baby spinach leaves or chopped kale leaves at the end (with the fresh herbs), let wilt for a minute, and then blend up the soup.
How to Store: After cooling to room temperature, pour soup into an airtight container and keep it in the refrigerator for 3 to 4 days.
You can also store leftovers for up to 3 months in the freezer. When ready to serve, thaw soup in the fridge for a few hours before reheating over medium-low heat.
*Nutrition information is a rough estimate per serving

Nutrition

Calories: 224kcal | Carbohydrates: 37g | Protein: 10g | Fat: 5g | Sugar: 12g

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