This vegan spring pea soup recipe is so refreshingly light and easy to make. It's like a bright light taste of spring. The key nutrients of peas are also highlighted in this recipe.
📋 Recipe Snapshot
Quick Recipe Facts
⏱️ Ready In: 30 minutes.
👩🍳 Skill Level: Easy
🥣 Flavor: Creamy, fresh, lightly sweet, and herbaceous with vibrant spring peas, aromatic herbs, and a hint of lemon.
🌿 Diet: Gluten-Free, Vegetarian (Dairy-Free adaptable), High-Fiber.
🌞 Best For: Light lunches, spring dinners, meal prep, and enjoying seasonal produce.
🫙 Make Ahead: Prepare the soup up to 4 days in advance and refrigerate in an airtight container. Reheat gently over low heat, or enjoy chilled for a refreshing spring meal.
🌀 Harmony Moment: Celebrate the flavors of spring with a nourishing bowl of vibrant pea soup packed with fiber-rich vegetables and fresh herbs that supports gut health while bringing comfort and freshness to your table.
Jump to:
As the weather warms and spring produce is abundant, it is the perfect time to make such a delicious soup. This soup is delicious served hot or cold.
I love soup anytime of the year. I prefer heartier soups during the colder months, and a lighter tasting one in the warmer months.
That is why this pea soup recipe is perfect for springtime. It's light enough, but also provides fiber and protein because of the peas.
Why You'll Love This Healthy Caramel Apple Dip Recipe?
- Vegan - Made with vegan milk for that delicious creamy texture.
- Heart Healthy Ingredients - Green peas support a heart healthy eating plan because they are high in potassium and fiber.
- Anti-Inflammatory- Peas contain saponin, which has anti-inflammatory properties.
This will become your new spring recipe that you make on repeat all season long.
🫛 Nutrition, Health, and Beauty Benefits of Peas
Peas provide the body with protein, vitamins, and minerals. Peas prepared on their own are naturally cholesterol-free.
They help support a heart-healthy eating plan, because they are naturally high in potassium and fiber. The fiber content not only helps control weight, but also supports a healthy gut microbiome.
Peas are perfect for vegetarians and vegans because they provide the body with adequate plant-based protein. Protein is important for strong hair and nails.
Peas contain saponin, which has anti-inflammatory properties. That is why this vegan spring pea soup recipe is so nourishing for your body.
One cup of peas contains 7.9 grams of protein and 30% of one's dietary fiber intake. Vitamin B1, thiamine, helps support the nervous system and cell repair.
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The phytochemicals also help prevent DNA damage, another bonus beauty benefit.
The fiber in unprocessed plant foods, including legumes, is known to reduce the risk of cancer, specifically of the large intestines. Fiber also makes legumes a slow-releasing, low-GI food, important for stabilizing blood sugar levels.
In addition, fiber reduces the risk of cardiovascular disease, partially by drawing cholesterol out of the body. (1)
You can read more about the benefits of peas here.
Key Nutrients of Peas
Protein | Fiber | Polyphenol Antioxidants | Potassium | Vitamin B | Iron | Zinc
🧡 Learn How to Make a Spring Pea Soup Recipe
Learn how easy it is to make a vegan soup that tastes great, but is also filled with good for you nutrients.
📖 Recipe Card
Spring Pea Soup with Fresh Herbs
Equipment
Ingredients
- 1 tablespoons extra virgin olive oil
- 4 cups broth, vegetable
- 2 medium onion, white (Chopped)
- 3 ½ cups peas (Fresh or frozen)
- 2 stalks celery (Chopped)
- 1 handful mint leaves, fresh
- 2 cloves garlic, fresh (Minced)
- ¼ cup parsley, fresh (Chopped)
- ¼ cup milk of choice (Unsweetened)
- 1 pinch sea salt (To taste)
- 1 pinch black pepper, ground (To taste)
Instructions
- Heat the olive oil in a large pot on medium-high heat. Add in onion, celery, and garlic, sauté for 5 minutes, stirring frequently.
- Add in the vegetable stock. Bring to boil.
- Once the stock is boiling, add in fresh or frozen peas. Reduce the heat to simmer and put the lid on the pot. Simmer for 15 minutes.
- Add in the milk and season with salt and pepper to taste. Next, add in the mint and parsley. Simmer for 5 minutes. Remove from heat.
- Using either a hand immersion blender or regular blender, blend until smooth.
- You can serve hot or transfer to the refrigerator to chill. Garnish with additional mint, if desired.
🌿 The Harmony Method™ Pillars Supported 🌿
Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Meal Mapping
Nutrition
The information shown is an estimate provided by an online nutrition calculator. Modify as needed and enjoy.
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Spring Pea Soup Recipe Key Nutrients
Protein | Polyphenols | Antioxidants | Potassium | B vitamins | Iron | Zinc | Fiber
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😀 Enjoy This Vegan Spring Pea Soup Recipe!
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