A delicious, light and comforting Green Pea Soup that’s both vegan and gluten-free. It’s the perfect way to cozy up on chilly days and couldn’t be easier to make. Serve with crusty bread for a complete meal. Recipe amended from Chef Corbin’s book. 

two bowls of green pea soup with sprinkle of seeds

This mint green pea soup comes from Chef Corbin’s New cook book “In Good Company”. It’s light and delicious, and perfect as a made-ahead recipe. I swapped the bacon with my favourite seeds for that crunch and plant power!

Is Green Pea Soup Healthy?

This green pea soup is packed full of nutrients from all the green veggies; it provides iron, fiber and a ton of vitamins, such as vitamin C, A and K. There’s no denying this is a super nourishing soup – to enjoy for lunch or dinner.

Ingredients for Making Green Pea Soup

  • Butter and olive oil: use vegan butter as a plant based alternative
  • Leek and shallot: two important vegetables that add a ton of flavor to the soup
  • Potato: the secret ingredient to thicken the soup and make it more satisfying
  • Peas: full of nutrients and add a sweet, fresh flavor
  • Spinach: adds extra nutrients and minerals
  • Mint: goes perfectly with peas
  • Vegetable stock: you can easily adjust the consistency by adding more or less
  • Lemon: helps enhance the other ingredients in the soup
  • Sunflower Seeds: for crunch and texture

Using Frozen Peas

Peas are one of the few vegetables that freeze really well. They are frozen within hours of harvest so still contain all their antioxidants, vitamins and minerals.

They also defrost in seconds, so they can be added straight to hot stock or sauteed in a pan, for a few minutes, before they are cooked through.  This is why peas are usually one of the last ingredients added to soup – you don’t want to overcook them.

two bowls of green pea soup with sprinkle of seeds

How to Make Green Pea Soup – Step By Step

Step by step preparation shots of mint green pea soup
  1. Saute leeks and shallots in butter and oil until tender (Images 1 – 2)
  2. Add potatoes and saute (Image 3)
  3. Pour in stock and bring to boil. Simmer for 20 minutes (Image 4)
  4. Stir in peas, spinach and mint, season and simmer (Images 5-6)
  5. Puree until smooth (Images 7) and pour into bowls with sprinkle of seeds.

This green pea soup is super easy, it’s ready from start to finish in only 25 minutes. If you’re anything like Mr D, make sure to serve it with crusty bread, to mop up every last drop. I love to top the soup with sunflower seeds for extra crunch and an added protein boost.

You can top the soup with whatever seeds you prefer, pumpkin seeds, hemp seeds, and flax seeds would all work well.

Top Tip For Making The Best Green Pea Soup

  • Make sure to wash all vegetables before cooking. Leeks can hold a lot of grit and dirt.
  • You can adjust the consistency by adding more or less stock.
  • The potato will also affect the consistency. I find one is enough, but if you prefer a really thick soup, you can add an extra potato.
  • Use vegan butter if you wish to keep the dish vegan-friendly.
  • Use good quality vegetable stock (homemade if possible) as some cheaper brands contain significant amounts of salt, which will affect the end results and flavor.
  • The lemon juice really makes a difference and brings all the flavors together, so I wouldn’t skip it.
  • Remember to taste the soup before serving, and adjust the seasoning as needed.
  • Leftovers can be stored in the fridge for around 3 days and frozen in a suitable container for up to 6 months.
  • You can enjoy this soup hot or cold.

More Delicious Soup Recipes You Might Like:

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mint and pea soup served in 2 coconut bowls with leek and lemon on the side
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Get the Recipe:

Green Pea Soup

Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Yield: 4 bowls
A delicious, light and comforting Green Pea Soup that’s both vegan and gluten-free. It’s the perfect way to cozy up on chilly days and couldn’t be easier to make. Serve with crusty bread for a complete meal. Recipe amended from Chef Corbin’s book. 

Ingredients
 

  • 1 tbsp butter, vegan butter
  • 1 tbsp olive oil, extra virgin
  • 1 leek, small, washed and sliced
  • 1 shallot, finely chopped
  • 1 potato, yukon gold, large, cut into 1/2 inch cubes
  • 4 cups vegetable stock, unsalted
  • 1.5 cups peas, frozen
  • 1 cup spinach
  • 1/4 cup mint, fresh, washed, finely chopped
  • 1/2 lemon, fresh, juice
  • 1 tsp salt
  • 1 tsp black pepper
  • 2 tbsp sunflower seeds

Equipment

  • blender

Instructions
 

  • In a large saucepan, over medium-high heat, heat butter and oil
  • Add leeks and shallots and saute for 3-4 minutes, until tender
  • Add potatoes and saute for 2-3 minutes
  • Pour in stock and bring to boil. Reduce heat to medium and simmer for 20 minutes, until potatoes are tender
  • Stir in peas, spinach and mint. Cook for 15 minutes
  • Add lemon juice, salt and pepper and stir well
  • Working in batches, transfer soup to high speed blender and puree until smooth
  • Ladle into bowls and garnish with seeds

Notes

  • Make sure to wash all vegetables before cooking. Leeks can hold a lot of grit and dirt.
  • You can adjust the consistency by adding more or less stock.
  • The potato will also affect the consistency, I find one is enough but if you prefer a really thick soup you can add an extra potato.
  • Use vegan butter to keep the dish vegan-friendly.
  • Use good quality vegetable stock (homemade if possible) some cheaper brands contain a ton of salt which will affect the end results and flavor.
  • The lemon juice really makes a difference and brings all the flavors together so don’t skip it.
  • Remember to taste the soup before serving and adjust the seasoning with salt and pepper as needed.
  • Leftovers can be stored in the fridge for around 3 days and frozen in a suitable container for up to 6 months.
  • You can enjoy this soup hot or cold.

Nutrition Information:

Calories: 279kcal (14%)Carbohydrates: 38g (13%)Protein: 9g (18%)Fat: 11g (17%)Saturated Fat: 3g (15%)Polyunsaturated Fat: 3gMonounsaturated Fat: 4gCholesterol: 8mg (3%)Sodium: 947mg (39%)Potassium: 631mg (18%)Fiber: 7g (28%)Sugar: 11g (12%)Vitamin A: 4500IU (90%)Vitamin C: 56.9mg (69%)Calcium: 110mg (11%)Iron: 4mg (22%)

Keep in mind that the nutritional values provided are approximations and suggestions. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.

* Percent Daily Values are based on a 2000 calorie diet.

Cuisine: American, Western
Course: Appetizer, Side, Soup
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