Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
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.
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.
How to Make Green Pea Soup – Step By Step
- Saute leeks and shallots in butter and oil until tender (Images 1 – 2)
- Add potatoes and saute (Image 3)
- Pour in stock and bring to boil. Simmer for 20 minutes (Image 4)
- Stir in peas, spinach and mint, season and simmer (Images 5-6)
- 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:
Mint Pea Soup | Vegan, Gluten Free
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
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.
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she’s dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.
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