Spring Pea Soup

Delicious and Healthy

This spring pea soup recipe is a delicious and healthy way to welcome the new season. Made with simple, quality ingredients such as frozen peas, leeks, and low-sodium vegetable broth, this soup is perfect for a light lunch or dinner. With just a few easy steps and a blend of flavorful ingredients, this spring pea soup is sure to become a staple in your recipe collection.

Prep time: 5-10 minutes
Cook time: 10 minutes
Total time: 15-20 minutes
Serves: 6

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Recipe courtesy of
  • Lisa Markley Director of Culinary Medicine | AdventHealth Whole Health Institute

Recipe Ingredients

  • 1-2 tablespoons avocado oil
  • 2-3 leeks, sliced thin (approximately 1 cup)
  • 2 (10-ounce) bags of frozen peas
  • 1 quart low sodium vegetable broth
  • 2 tablespoons chopped fresh tarragon or basil
  • 2 tablespoons chopped fresh mint
  • Zest of 1 lemon
  • 2 tablespoons lemon juice
  • 1 teaspoon sea salt
  • Black pepper to taste

Preparation

  1. Heat the oil in a medium pot over medium heat.
  2. Add leeks and sauté for about 3-4 minutes, stirring occasionally until softened.
  3. Add the peas and vegetable broth. Bring mixture to a simmer and cook for 3-4 minutes to allow the soup to warm up.
  4. Remove from the heat and carefully transfer the soup into a blender along with the tarragon, mint, lemon zest, lemon juice, salt and pepper. You may need to split soup into two batches to puree it safely.
  5. Adjust seasoning with additional salt, pepper, lemon, and/or herbs, as desired.
  6. Serve immediately or transfer back to the pot to keep warm.

Category Tags

Entrees
Good source of plant protein
High fiber
Low calorie
Low fat / low saturated fat
Soups and Stews
Vegan
Vegetables
Vegetarian
About the Recipe Author

Lisa Markley, MS, RDN, LD, is an integrative dietitian culinary nutrition expert with nearly two decades of experience working towards improving the health of others. She is passionate about educating others how to harness the healing power of food and healthful lifestyle changes.

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