This post featuring my vegan pea soup recipe contains affiliate links.
I had an old blender pea soup recipe featured here before, but I felt it was time to update the recipe (and blog post) a bit. Don’t worry, this recipe is very similar to my old recipe, with a few tweaks that make the process easier and more streamlined.
I just got home from a fun weekend in New York, and guess what? I came home to very cold weather, about four inches of snow, and a runny nose and sore throat. Ug!
I wanted to eat something soothing and healthy today, so I decided to whip up this 30-minute vegan pea soup recipe, made from frozen peas. I promise you, this recipe is so easy that it may not even take you 30 minutes to make.
In order to make this vegan pea soup recipe, you just need a few fresh and healthy ingredients, many which I bet you already have at home.
First off, you need a bag of frozen peas. The frozen peas are the star of the dish and give the soup its rich, green hue.
Also, you need a couple of carrots and celery stalks, as well as a medium onion and four cloves of garlic.
I have a feeling you can see this recipe coming together nicely!
In addition to the vegetables, you’ll need some vegetable broth, dried rosemary and of course, Kosher salt and pepper.
That’s it. Pretty straightforward, right?
You’ll cook up all the vegetables, blend it smooth either in your high-speed blender, food processor, or my personal favorite blending tool, the hand-held immersion blender (you gotta get one of these). At the end of all this effort, you’ll be rewarded with a smooth and delicious vegan pea soup – YUM!
Healthy, Warm and Sweet
There are three reasons I love this vegan pea soup recipe:
(1) It’s Healthy
It doesn’t take a rocket scientist to know that green peas are good for you. They are low in calories, packed with fiber and plant-based protein, and they contain a boatload of Vitamins A, K and C, thiamine, folate, manganese, iron and phosphorus.
Keep in mind that some people avoid peas, including those on the Whole30 diet, because they contain anti-nutrients. Anti-nutrients, like phytic acid and lectins (both found in green peas) may interfere with the absorption of the nutrients and cause bloating in some people.
To be honest, if peas don’t bother you (they don’t bother me), enjoy them. There are far worse foods you could be eating than green peas!
On top of it all, this soup contains celery, carrots, onions and garlic – all additional sources of amazing vitamin and minerals.
(2) It’s Warm
When the cold hits, your body will start to crave something warm. While you might be tempted to turn up the thermostat in your house, instead trying warming yourself from the inside-out.
Drink plenty of warm fluids, including this soup. If it’s cold outside, you can whip up this pea soup recipe in less than 30 minutes. Can’t you just feel the warmth flooding your body already?
(3) It’s Sweet
Believe it or not, this soup tastes more sweet than savory. The green peas are slightly sweet, as are the onions and carrots. The soup will definitely satisfy your sweet tooth without being over-the-top-candy-bar-kinda sweet. When you’re craving sweet comfort foods, this soup will absolutely do the trick.
Don’t forget to top each soup portion with sprouted pumpkin seeds. I LOVE these pumpkin seeds from Go Raw.
30-Minute Vegan Pea Soup Recipe
So without further ado, here is my 30-minute vegan pea soup recipe. I can’t wait to hear what you think of it. Please leave a comment and let me know how you like it!
Vegan Pea Soup
Ingredients
- 1 medium onion
- 4 garlic cloves
- 1 Tbsp. avocado oil
- 2 large carrots peeled
- 2 celery stalks
- 16 ounces frozen peas
- 3 cups vegetable broth
- 1.5 tsp. Kosher salt
- 1 tsp. dried rosemary
- 1/2 tsp. fresh ground pepper
- 1 Tbsp. extra virgin olive oil
- 8 Tbsp. sprouted pumpkin seeds optional
Instructions
- Take bag of peas out of freezer and allow them to slightly thaw while you prepare the rest of the ingredients.
- In your food processor, blend onion and garlic for 5-10 seconds until chopped into very small pieces.
- Heat avocado oil in a large stock pot over medium-high heat. Add onion and garlic and cook for 3-4 minutes.
- While the onions and garlic are cooking, add to your food processor carrots and celery stalks and blend until chopped into very small pieces.
- Add carrots and celery to stock pot and cook for another 4-5 minutes.
- Add frozen peas, vegetable broth, rosemary, salt and pepper to stock pot and bring mixture to a boil. Once boiling, simmer mixture on medium-high heat for 10 minutes.
- Turn off heat. Add olive oil drizzle and combine mixture in your blender, food processor or with your handheld blender (I use a handheld blender).
- Portion out soup into bowls and top each serving with 1 Tbsp. of pumpkin seeds (optional).
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