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Green Pea Soup
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, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. 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.
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