Name: Pea Soup
Total time: 35 min
Ingredients: 1 tablespoon butter; 1 tablespoon extra-virgin olive oil; 1 medium onion, chopped; 1 stalk celery, chopped; 2 cloves garlic, chopped; 1 teaspoon chopped fresh thyme or parsley; 6 cups peas, fresh or frozen; 0.5 cup water; 4 cups reduced-sodium chicken broth, “no-chicken” broth (see Note) or vegetable broth; 1/2 cup half-and-half (optional); 0.5 teaspoon salt; Freshly ground pepper, to taste

Pea Soup

4.9

(18)

16 Reviews

This simple pea soup recipe makes an elegant start to a spring meal. It's also a great way to use frozen vegetables when the produce section is looking bleak.

Carolyn Malcoun

Updated on April 18, 2024

Tested by

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Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Active Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

4 servings, about 2 cups each

Nutrition Profile:

Nut-Free Healthy Aging Healthy Immunity Soy-Free High-Fiber High-Protein Egg-Free Gluten-Free Low-Calorie

Jump to Nutrition Facts

Nutrition Notes

Are Peas Good for You?

Green peas are part of the legume family, as well as considered a starchy vegetable. Like other legumes and vegetables, peas offer a nice package of carbs, protein, fiber, antioxidants and other nutrients, including vitamin K, vitamin C, B vitamins and manganese. Green peas are an excellent source of plant-based protein—which is why pea protein powder is popular among vegans. Peas are also considered low glycemic and offer a nice dose of fiber, so when eaten in moderation, they can be a great choice for people with diabetes.

Is This Recipe Gluten-Free?

Yes, since this recipe has no ingredients containing gluten, it is gluten-free.

Tips from the Test Kitchen

Is Pea Soup Vegetarian?

It can be! While chicken broth offers a rich, savory flavor, using a vegetarian "no-chicken" broth is a good alternative. This chicken-flavored broth, a vegetarian broth despite its name, is preferable to vegetable broth in this recipe for its hearty, rich flavor and light golden color that won't dull the color of the soup. Look for "no-chicken" broth with the soups and broths in the natural foods section of most supermarkets.

Overhead photo of soup in blender — Ana Cadena

Should I Use Fresh or Frozen Peas?

Both fresh and frozen peas work well here. If fresh peas are in season and you have the time to shuck your own (or buy them already shucked if you're lucky!), you won't be disappointed by the results. Frozen peas are a good alternative if fresh peas are out of season or if you're in a time crunch. Frozen peas are picked and frozen at their peak of freshness locking in most of their fresh, sweet flavor. If you're using frozen peas in this recipe, there is no need to thaw them beforehand.

Frequently Asked Questions

Can I Make Pea Soup Ahead?

Yes! Refrigerate pea soup in an airtight container for up to four days or freeze for up to three months.

Additional reporting by Carrie Myers, M.S. and Hilary Meyer

Ingredients

1 tablespoon butter
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 stalk celery, chopped
2 cloves garlic, chopped
1 teaspoon chopped fresh thyme or parsley
6 cups peas, fresh or frozen
½ cup water
4 cups reduced-sodium chicken broth, “no-chicken” broth (see Note) or vegetable broth
1/2 cup half-and-half (optional)
½ teaspoon salt
Freshly ground pepper, to taste

Directions

Heat butter and oil in a Dutch oven over medium heat until the butter melts. Add onion and celery; cook, stirring occasionally, until softened, 4 to 6 minutes. Add garlic and thyme (or parsley); cook, stirring, until fragrant, about 10 seconds.

Ana Cadena
Stir in peas. Add water and broth; bring to a lively simmer over high heat. Reduce heat to maintain a lively simmer and cook until very tender, about 1 minute.

Ana Cadena
Puree the soup in batches in a countertop blender or with an immersion blender until smooth. (Use caution when pureeing hot liquids.) Stir in half-and-half (if using), salt and pepper.

Antonis Achielleos

Equipment

Dutch oven, countertop blender or immersion blender

Originally appeared: EatingWell Magazine, Soup Cookbook

Nutrition Facts (per serving)

287	Calories
9g	Fat
38g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 2 cups
Calories 287
% Daily Value *
Total Carbohydrate 38g	14%
Dietary Fiber 13g	47%
Total Sugars 14g
Protein 17g	34%
Total Fat 9g	11%
Saturated Fat 3g	15%
Cholesterol 8mg	3%
Vitamin A 1808IU	36%
Vitamin C 90mg	100%
Folate 150mcg	38%
Sodium 384mg	17%
Calcium 80mg	6%
Iron 4mg	21%
Magnesium 79mg	19%
Potassium 813mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.