Sweet Pea, Fennel And Asparagus Soup

This sweet pea, fennel, and asparagus soup is light, creamy, and nutritious. Perfect for a quick, healthy meal! Learn to make this spring-inspired soup using fresh ingredients like asparagus, fennel, and sweet peas.

This soup will help you feel light and fresh. It is healthy, and you can indulge in it guilt-free!

As a nutrition consultant and chef, I always seek healthy, easy, seasonal, and satisfying meals. This soup is my go-to when I want something fresh, nourishing, and simple to make. It is the perfect spring or summer soup that is light and delicious. It’s loaded with spring vegetables and has a bright, slightly sweet taste , making every spoonful feel like a treat. Whether you’re savoring it on a breezy evening or sharing it with loved ones, this soup is a delicious way to celebrate the best of spring. Check out Cream of Sweet Pea Soup or this Creamy Asparagus Soup for seasonal inspiration.

Eating seasonal produce like sweet peas enhances flavor and nutrient profile; learn more about this in The Benefits Of Seasonal Eating And Impact On Health.

Table of Contents

1. Why You’ll Love This Recipe
2. Ingredients
3. How to Make It
4. Ingredient Substitutions
5. Health Benefits
6. Chef Tips
7. Ways to Serve
8. Storage
9. Equipment
10. FAQ

Why You’ll Love This Recipe

Spring is one of my favorite seasons for cooking. The markets are brimming with fresh produce, and it’s the perfect time to embrace light, nutrient-packed meals. This soup is one of those dishes that truly captures the essence of springtime, bringing together sweet peas, fennel, and asparagus in a velvety, aromatic blend. Whether you’re looking for a quick lunch or a light dinner, this soup will check all the boxes. Here’s why you’ll love it:

• Light but satisfying, making it an excellent choice for a nourishing meal.

• Bursting with fresh spring flavors that highlight seasonal produce.

• Naturally creamy without needing heavy cream, making it dairy-free.

• Quick and easy to make, requiring minimal prep time.

• Packed with vitamins, minerals, and antioxidants that support overall wellness.

Versatile enough to be enjoyed hot or chilled, making it perfect for any weather.

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Let’s do it!

Ingredients For The Soup

• Asparagus – The star of the dish, asparagus has a mild, slightly grassy sweetness and a silky texture when blended. The tender tips make for a gorgeous garnish, adding a touch of elegance to each bowl.
• Onion – Provides a rich, caramelized depth of flavor that enhances the soup’s overall warmth and sweetness.
• Leek – A gentle, slightly sweet allium that complements the onion and adds an extra layer of flavor.
• Fennel – Infuses the soup with a light anise-like fragrance, making it feel even more spring-forward and aromatic.
• Lemon – Brightens the flavors and adds a touch of acidity that balances the richness of the vegetables.
• Sweet peas – Naturally sweet and packed with plant-based protein, sweet peas help create the soup’s velvety consistency while adding a beautiful pop of color.
• Veggie broth – Acts as the flavorful foundation that brings all the ingredients together in a rich, nourishing base.
• Dill – A fresh, slightly citrusy herb that pairs beautifully with fennel, enhancing the overall vibrancy of the dish.

You can eat it with salads like the Simple Spring Salad Recipe With Fennel for a fresh, seasonal touch.

How to Make It

Start by heating a large soup pot over medium heat with olive oil. The key here is to let the onions, garlic, leeks, and fennel soften, allowing their natural sweetness to come through.

Once the aromatics are tender, add the asparagus talks (save the tips for garnish!) and cook them for a few minutes, stirring occasionally to prevent burning.

Pour in the vegetable broth, bringing everything to a gentle simmer. This will allow the flavors to meld together beautifully.

Using an immersion blender or high-speed blender, blend everything until smooth and creamy. If using a traditional blender, let the soup cool slightly before blending to avoid pressure build-up.

Finish the soup with a squeeze of fresh lemon juice, black pepper, and salt.

Serve warm, garnished with blanched asparagus tips, coconut, fresh edible flower or a drizzle of high-quality olive oil for the perfect finishing touch.

This soup is versatile and delicious , and you can add some ingredients to it as well.

Ingredient Substitutions

Looking to switch things up? Here are a few easy swaps to make this soup work for your dietary preferences and ingredient availability:

• Use chicken broth instead of veggie broth for added depth and protein.
• Try fresh basil or thyme instead of dill for a different herbaceous twist.
• Add some cashew cream or coconut milk for extra creaminess without dairy.
• Use shallots instead of onions for a milder, more delicate flavor.
• Swap in frozen peas if fresh ones aren’t available—they work just as well!

Looking for more feel-good recipes? Try this Creamy Asparagus Soup to keep the springtime vibes flowing.

Health Benefits of Sweet Pea, Fennel and Asparagus Soup

This soup isn’t just delicious—it’s packed with health-boosting nutrients:

• Asparagus supports liver health and digestion thanks to its high fiber and antioxidant content. It is also great for gut health, as it is rich in inulin, a prebiotic fiber that nurtures good gut bacteria, promoting healthy digestion.
• Fennel, known for its natural carminative properties, can ease bloating and reduce digestive discomfort. It is also known to reduce bloating and aid in hormone balance.
• Sweet peas are loaded with plant-based protein and fiber, helping regulate blood sugar and steady energy levels.
• Lemon is rich in vitamin C, which supports immune function and enhances iron absorption.
• Dill contains powerful antioxidants that help fight inflammation and promote overall wellness.

Want to explore more recipes featuring seasonal ingredients? Check out the Simple Spring Salad Recipe With Fennel.

Hormone Support for Women

Fennel and sweet peas stand out for their hormone-supporting properties. Fennel bulbs contain compounds that mimic estrogen, which may help address hormonal imbalances. They’ve been traditionally used to reduce menstrual discomfort and even ease menopausal symptoms. On the other hand, sweet peas offer plant-based phytoestrogens that gently support hormone health without overwhelming the body. By incorporating these two ingredients, you’re giving your system a natural way to stay balanced. For more on hormone-friendly foods, check out Nine Superfoods For Hormone Balance.

Chef Angie Tips

Here are some expert tips:

• When blending hot liquids, let the soup cool slightly before using a traditional blender to prevent spills.
• Keep a bowl of ice water nearby to blanch extra asparagus tips for garnish—they’ll stay bright green and crisp.
• Toast some pumpkin seeds or slivered almonds for a crunchy topping.
• Add a splash of Pernod for a subtle anise flavor that enhances the fennel’s natural taste.
• Decorate with fresh, edible flowers for an extra touch.

To maximize flavor, check out How To Balance And Maximize Flavors When Cooking.

Ways to Serve

• Pair with a side of crusty sourdough bread or a fresh green salad.
• Drizzle with extra virgin olive oil and top with fennel fronds for an elegant presentation.
• Swirl in a spoonful of crème fraîche, cashew cream, or Greek yogurt for extra richness.
• Sprinkle with grated parmesan cheese for a delicious umami boost.

Storage

• Store in an airtight container in the fridge for up to 4 days.
• Freeze in small portions for easy meal prep.
• Reheat over medium-low heat, stirring occasionally to keep the flavors fresh.

Equipment

Cutting board

Large pot or stock pot

Immersion blender or food processor

Soup bowls for serving

Frequently Asked Questions

Can I Use Frozen Vegetables Instead of Fresh Ones?

Absolutely! Frozen peas work wonderfully, maintaining their sweet flavors and nutrients. You can also substitute asparagus with frozen versions, but ensure to thaw before cooking for even texture. Keep in mind that fresh fennel bulbs give the soup its distinct flavor, so try to use fresh whenever possible for the best results.

For more ideas on cooking with fresh and frozen ingredients, check out this Creamy Asparagus Soup.

Can I Make This Soup Dairy-Free?

Yes, you can! This soup is dairy-free, but you can add cashew cream, coconut milk for cremier option. These options keep it creamy without compromising on texture or taste.

Curious about experimenting with creamy soups? Visit this recipe for Build Your Spring Menu.

How Do I Best Blend the Soup?

Use a hand blender directly in your large soup pot for smooth results with minimal mess. Alternatively, transfer in small batches to a food processor or regular blender. Avoid blending piping hot liquids; let the soup cool slightly before processing.

Any Garnishing Ideas to Make It Shine?

Certainly! For a delightful presentation, top your soup with fennel fronds, parmesan cheese, or a swirl of crème fraîche. Want a crunch? Sprinkle toasted pumpkin seeds or fresh herbs for extra flavor.

Feel free to explore this garnish-friendly Simple Spring Salad With Fennel that pairs beautifully with soup.

Can This Be Made as a Meal Prep Soup?

This soup is perfect for meal prep. It freezes well and stays vibrant even after reheating. Prepare your portions in advance, and you’ll always have a comforting bowl ready during the busy spring months!

More Spring Recipes

Spring Sweet Pea Pesto

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Creamy Spring Chicken Salad With Mayo

Spring Salad Recipe With Fennel

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Pine Tips Balsamic Salad Dressing (From Spruce)

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How To Make Chocolate-Covered Spruce Tips

How To Make Pine Tips/ Needles Infused Oil

Beet Pickled Deviled Eggs

Yum

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