Healthy Pea Soup Recipe

Ah, pea soup! A classic comfort food that’s warm, hearty, and nourishing. There’s something so satisfying about a steaming bowl of this rich, velvety soup that not only fills your belly but also nourishes your soul. Whether you’re sitting by the fire during the cold months or just looking for a healthy meal that’s simple to prepare, pea soup checks all the boxes.

Packed with fiber, protein, and vitamins, this dish is the perfect example of how healthy eating can be both delicious and satisfying. Plus, it’s incredibly versatile, offering plenty of room for customization based on what’s in your pantry or personal taste preferences.

So, let’s dive into making the ultimate Healthy Pea Soup, step by step. You’ll soon be whipping up this warm, velvety delight with ease.

This Healthy Pea Soup recipe is both nourishing and comforting. It’s designed to be rich in flavor without relying on heavy cream or unhealthy fats. Instead, we focus on fresh, wholesome ingredients like peas, vegetables, and aromatic herbs. The result? A vibrant soup that’s nutrient-dense and absolutely delicious.

Not only is this pea soup heartwarming, but it also happens to be vegan, gluten-free, and dairy-free, making it a perfect option for a variety of dietary needs. Whether you’re looking for a light lunch, a wholesome dinner, or something to meal prep, this recipe has you covered. Let’s get to it!

Ingredients Needed

To make a simple and healthy pea soup, you’ll need a few basic ingredients. The great thing about pea soup is that it doesn’t require a long shopping list, and most of the ingredients are probably already hanging around in your kitchen. Here’s what you’ll need:

Green Split Peas (2 cups)

Green split peas are the star of the show. These legumes are packed with plant-based protein, fiber, and essential nutrients. They also break down beautifully when cooked, giving the soup its velvety texture.
Carrots (2 medium, diced)

Carrots add a natural sweetness and depth to the soup. They also provide a healthy dose of vitamin A and antioxidants.
Onion (1 large, diced)

Onion serves as the base for the soup’s aromatic flavor. It caramelizes during cooking, adding richness and umami.
Garlic (4 cloves, minced)

Garlic is a must for any savory soup. It adds a subtle, earthy flavor that pairs perfectly with the peas.
Celery (2 stalks, diced)

Celery brings a bit of crunch and freshness to balance the creaminess of the peas, while also enhancing the overall flavor.
Vegetable Broth (6 cups)

Using vegetable broth (or stock) keeps the soup vegetarian while providing more flavor than water. If you don’t mind a bit of extra richness, you could opt for low-sodium chicken broth.
Bay Leaves (2)

These aromatic leaves infuse the soup with a lovely herbal fragrance. They add a subtle, complex flavor that enhances the depth of the soup.
Thyme (1 teaspoon dried or 2 teaspoons fresh)

Thyme is another classic herb that pairs wonderfully with peas and vegetables. It provides a touch of earthiness and freshness.
Salt and Pepper (to taste)

These simple seasonings are essential for bringing out the full flavors of the soup. I recommend adjusting to your personal taste as the soup simmers.
Olive Oil (2 tablespoons)

For sautéing the vegetables, olive oil adds richness without being overwhelming. You can also use coconut oil or avocado oil if you prefer.

Cooking Instructions

Here’s a step-by-step guide to making your healthy pea soup. It’s a relatively simple process, and before you know it, you’ll be enjoying a bowl of this comforting dish. Follow these instructions carefully:

Prepare The Peas

Rinse the green split peas under cold water, checking for any debris or small stones. Drain and set aside.
Sauté The Veggies

In a large pot, heat the olive oil over medium heat. Add the diced onions, carrots, and celery. Sauté them for about 5-7 minutes, stirring occasionally, until the vegetables soften and the onions turn translucent.
Add Garlic And Herbs

Stir in the minced garlic, thyme, and bay leaves. Sauté for an additional 1-2 minutes until fragrant, being careful not to let the garlic burn.
Add The Peas And Broth

Pour the rinsed peas into the pot, followed by the vegetable broth. Stir everything together to combine. Bring the mixture to a boil.
Simmer The Soup

Once the soup is boiling, reduce the heat to low and cover the pot. Let it simmer for 45-60 minutes, stirring occasionally, until the peas are tender and the soup has thickened.
Blend (Optional)

For a smoother, creamier texture, use an immersion blender directly in the pot to blend the soup. If you don’t have an immersion blender, you can transfer it in batches to a regular blender. If you like a chunkier texture, you can skip this step.
Season And Serve

Taste the soup and adjust the seasoning with salt and pepper as needed. Discard the bay leaves, then ladle the soup into bowls and serve hot.

Ingredient Insights

Each ingredient in this healthy pea soup serves a purpose-whether it’s adding flavor, nutrition, or texture. Let’s take a deeper dive into why these ingredients work so well together:

Green Split Peas

Green split peas are an excellent source of plant-based protein, providing about 16 grams of protein per cup. They are also a good source of fiber, which is great for digestive health, and can help stabilize blood sugar levels.
Carrots

Carrots are rich in beta-carotene, which your body converts into vitamin A. This vitamin is essential for eye health, immune function, and skin health. They also contribute a natural sweetness to balance the earthiness of the peas.
Onions And Garlic

Both onions and garlic offer anti-inflammatory and immune-boosting properties. Garlic, in particular, has been shown to have potential health benefits, such as improving heart health and boosting the body’s ability to fight infections.
Celery

Celery is low in calories but packed with essential minerals, like potassium and folate. Its subtle crunch and fresh flavor provide a contrast to the smooth peas.
Herbs (Bay Leaves And Thyme)

Both bay leaves and thyme help enhance the flavor profile of the soup. Bay leaves add a slightly spicy, aromatic note, while thyme contributes earthiness and freshness.

Expert Tips

Pre-soak Your Peas

While green split peas don’t require pre-soaking, soaking them for a few hours (or overnight) can speed up cooking time and make them easier to digest.
Add More Veggies

For a heartier soup, consider adding other vegetables like parsnips, leeks, or even sweet potatoes. They’ll blend beautifully with the peas.
Flavor Boost

For extra depth of flavor, add a splash of lemon juice or a drizzle of olive oil right before serving. You can also sprinkle some fresh herbs on top for a fresh finish.
Cook In A Slow Cooker

If you have a slow cooker, this soup can be set on low for 6-8 hours. The slow cooking will allow the flavors to meld even further, resulting in an incredibly rich and aromatic soup.

Recipe Variations

This pea soup recipe is incredibly flexible, so feel free to experiment and make it your own. Here are some variations to try:

Smoked Pea Soup

Add a bit of smoked paprika or even smoked salt for a subtle smokiness that pairs beautifully with the sweetness of the peas.
Lentil And Pea Soup

Swap out a portion of the split peas with red lentils for a slightly different texture and an added boost of nutrients.
Creamy Pea Soup

For a creamier version, blend a portion of the soup and then stir in some coconut milk or cashew cream after blending.
Pea And Ham Soup

If you’re not keeping it vegetarian, adding a bit of diced ham or bacon can add extra savory richness to the soup. It pairs particularly well with the sweetness of the peas.

Final Words

Making pea soup doesn’t have to be complicated or time-consuming. With just a few ingredients and a little patience, you can create a dish that’s not only full of flavor but also full of goodness. Whether you’re enjoying it on a chilly evening or packing it for lunch, this healthy pea soup will warm your body and fill your belly with wholesome nourishment.

Healthy Pea Soup Recipe