If you love pea soup, you’ll love this quick and easy vegan pea soup recipe made with frozen peas and simple ingredients. This post contains affiliate links. Please see my disclosures.
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 freezing 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.
You need a few fresh and healthy ingredients to make this recipe, many of 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.
In addition to the vegetables, you’ll need some vegetable broth, dried rosemary, and, of course, Kosher salt and pepper. Pretty straightforward, right?
You’ll cook up all the vegetables and blend them smoothly either in your high-speed blender, food processor or my favorite blending tool, the hand-held immersion blender (you must get one).
At the end of all this effort, you’ll be rewarded with a smooth and delicious vegan pea soup that nourishes your body and gives your tastebuds a treat!
Why I Love Pea Soup
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 contain Vitamins A, K, and C, thiamine, folate, manganese, iron, and phosphorus.
Remember 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 nutrients and cause bloating in some people.
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 vitamins 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, try 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 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 satisfy your sweet tooth without being over-the-top-candy-bar-kinda sweet. This soup will do the trick when you’re craving sweet comfort foods.
30-Minute Vegan Pea Soup Recipe
So, here is my 30-minute vegan pea soup recipe without further ado. I can’t wait to hear what you think. Please comment and let me know how it turned out for you.
30-Minute Vegan Pea Soup
- 1 blender, food processor, or handheld immersion blender
- 1 large stock pot or Dutch oven
- 1 yellow onion (medium) roughly chopped
- 4 garlic cloves
- 1 Tbsp avocado oil
- 2 carrots peeled and roughly chopped
- 2 celery stalks roughly chopped
- 16 ounces frozen peas
- 3 cups vegetable broth check for gluten-free label
- 1.5 tsp Kosher salt
- 1 tsp rosemary (dried)
- 1/2 tsp. fresh ground pepper
- 1 Tbsp extra virgin olive oil
- 8 Tbsp sprouted pumpkin seeds optional (for topping)
- Begin to thaw the peas by removing them from the freezer while you prepare the rest of the ingredients.
- In your food processor, blend the onion and garlic for 5-10 seconds until chopped into very small pieces.
- Heat the avocado oil in a large stock pot or Dutch oven over medium-high heat. Add the onion and garlic and cook for 3-4 minutes until softened and fragrant.
- While the onions and garlic are cooking, add to your food processor the carrots and celery stalks and blend until chopped into very small pieces. Then add the chopped carrots and celery to the stock pot and cook for another 4-5 minutes.
- Add the frozen peas, vegetable broth, rosemary, salt, and pepper to the stock pot and bring the mixture to a boil. Once boiling, lower the heat to a simmer, cover, and cook for an additional 10 minutes. Turn off the heat.
- Add the mixture to your blender or food processor (or use a handheld blender), add the olive oil, and blend until smooth.
- Portion the soup into bowls and top each serving with pumpkin seeds (optional), croutons, or leave as is.