Cream of Sweet Pea Soup: A Delicious and Nutritious Delight

Light and Easy Sweet Pea Soup

Your family will love this Light and Easy Sweet Pea Soup for an easy weeknight meal or a simple make-ahead lunch! It’s a clean, light, and healthy soup that everyone can enjoy…and it’s perfect for spring! 

The cream of sweet pea soup has a delicate and sweet flavor that is complemented by the soup’s creamy texture. The sweetness of the peas is the prominent flavor, balanced by the savory notes of sautéed onions and garlic. Heavy cream adds richness to the soup, making it both satisfying and comforting, and mint adds a delicate spring note. Mint and walnut gremolata add a crunchy texture, balancing the creamy texture and creating a full-flavor experience. 

Sweet peas are a great source of vitamins A, C, and K, fiber, and protein. So you will satisfy your taste buds and your body’s nutritional needs.

This soup is also incredibly versatile. You can serve it as a light lunch, a dinner side dish, or even an appetizer for a fancy dinner party. It pairs well with various dishes, from grilled chicken to a simple salad.

Ingredients for Cream of Sweet Pea Soup:

Please see the recipe card further along in the post for exact quantities of ingredients and the full method.

Avocado oil – you could use coconut oil or olive oil if you prefer.

Yellow onion – you could also use white onion. Onion gives a great flavor base for the soup.

Garlic – fresh, preferably because it is more vibrant, but if you don’t have one, you can use garlic powder. 

Celery– we use fresh, which adds the body to the soup.

Frozen peas – for color and sweet flavor.

Stock – use homemade vegetable or chicken stock or good quality commercial.

Fresh mint – adds a fantastic fresh, springy flavor.

Lemon – we use zest and some juice.

Sea salt and freshly ground black pepper – season to taste.

Greek yogurt- adds acid and creaminess to the soup.

How to make Cream of Sweet Pea Soup in 5 Steps:

  1. Heat avocado oil in a large pot over medium heat. Add the chopped onion, garlic, and sauté for about 7 minutes until soft and translucent.
  2. Add the chopped celery, sweet peas, and broth to the pot and bring to a boil. Add spices, reduce the heat, and let it simmer for 20 minutes or until the peas are tender.
  3. Puree the soup with yogurt until smooth and creamy using an immersion or regular blender.
  4. Season with salt and pepper to taste.
  5. Serve hot with walnut mint gremolata on top for an extra crunch.

Why do we love this recipe?

The soup is easy to make and nutrient-dense. It has fresh flavors with sweetness from sweet peas that even children would eat! A great way to add more veggies to your family’s diet.

We love this recipe because: 

  • All the ingredients are readily available.
  • This is an economical meal.
  • If you want to add more vegetables to your diet, this is an excellent way to do it.
  • Soup is comfort food.
  • You can have a meal on the table in less than a half hour.
  • You can prepare the soup ahead of time and store it in the freezer.

Toppings

  • Freshly ground black pepper
  • Croutons
  • Gremolata
  • Chopped fresh herbs (such as parsley or chives)
  • Drizzle extra virgin olive oil or coconut milk
  • A dollop of sour cream 
  • A dollop of cashew cream sauce

What to pair the soup with

Here are a few suggestions for what to serve alongside the soup:

  • Grilled or roasted chicken: The sweetness of the peas in the soup is a great complement to the savory and smoky flavors of grilled or roasted chicken.
  • Crusty bread: Serve the soup with a slice of crusty bread, perfect for dipping and soaking up the delicious broth.
  • Salad: A light and refreshing salad, such as a mixed greens salad or a cucumber and tomato salad, complements the creamy and rich soup.
  • Grilled or roasted vegetables: Grilled or roasted vegetables, such as asparagus, zucchini, or carrots, are a great accompaniment to the soup and add a nice crunch to the meal.
  • Cheese plate: A cheese plate with various cheeses, crackers, and fruits is a perfect addition to the soup and makes for a satisfying and complete meal.

Storage directions

To store leftover cream of sweet pea soup, allow it to cool to room temperature before transferring it to an airtight container. You can keep the soup in the refrigerator for 3-4 days. If you want to store the soup for longer, you can freeze it for 2-3 months.

When reheating the soup, transfer it to a pot and heat it over medium-low heat, occasionally stirring, until it is heated through. Be careful not to overheat the soup or let it boil, as this can cause the texture to change and become less creamy.

Before serving the reheated soup, consider adjusting the seasoning with salt and pepper, as the flavors can change slightly during storage and reheating. You can also add a splash of heavy cream or some additional broth to adjust the consistency of the soup if it has thickened or become too dense.

cream-of-sweet-pea-soup-healthy-1

Cream of Sweet Pea Soup

The cream of sweet pea soup has a delicate and sweet flavor that is complemented by the soup's creamy texture. The sweetness of the peas is the prominent flavor, balanced by the savory notes of sautéed onions and garlic. Heavy cream adds richness to the soup, making it both satisfying and comforting, and mint adds a delicate spring note. Mint and walnut gremolata add a crunchy texture, balancing the creamy texture and creating a full-flavor experience. 
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Course: Dinner, lunch, Main Course, Soup
Cuisine: International
Keyword: avocado, frozen peas, olive oil
Servings: 6
Calories: 140kcal
Author: Angie

Ingredients

  • 2 tbsp avocado or olive oil
  • 1 medium onion
  • 1 tbsp minced garlic
  • 1 lb frozen peas
  • 1/2 stack of celery
  • 32 oz vegetable broth
  • 1 tbsp granulated onion
  • 1 tbsp chopped mint
  • 1 tbsp basil
  • juice from half a lemon
  • 1/2 tsp lemon zest
  • 1 C Greek yogurt or full-fat coconut milk for a vegan option
  • 1/2 tsp black pepper

Walnut Mint Gremolata

  • 1 cup walnuts
  • 1/4 cup chopped fresh mint
  • 1 tbsp grated lemon zest
  • 1 clove garlic, minced

Instructions

  • Heat avocado oil in a large pot over medium heat. Add the chopped onion, garlic, and sauté for about 7 minutes until soft and translucent.
  • Add the chopped celery, sweet peas, and broth to the pot and bring to a boil. Add spices, reduce the heat, and let it simmer for 20 minutes or until the peas are tender.
  • Add lemon juice and lemon zest. Puree the soup with yogurt until smooth and creamy using an immersion or regular blender.
  • Season with salt and pepper to taste.
  • Serve hot with walnut mint gremolata on top for an extra crunch.

Walnut Mint Gremolata

  • Chop mint. Place the chopped parsley in a small mixing bowl.
  • Put the walnuts in the small food processor. Add mint.
  • Using a zester, grate the zest of one lemon. Make sure to only grate the outer layer of the lemon peel, avoiding the bitter white pith underneath.
  • Add the grated lemon zest to the food processor and add minced garlic.
  • Pulse until well combined.

Nutrition

Calories: 140kcal | Carbohydrates: 6g | Protein: 3g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 2g | Sodium: 606mg | Potassium: 101mg | Fiber: 2g | Sugar: 2g | Vitamin A: 345IU | Vitamin C: 1mg | Calcium: 25mg | Iron: 1mg
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