This easy vegan pea soup is packed with protein and health benefits, costs just the price of a frozen bag of peas plus an onion and can be ready in 15 minutes.
I’m sure you’re gonna love this pea soup for so many reasons . . .
- It’s super cheap and needs only 2-3 ingredients.
- It’s the easiest soup in the world to make.
- This soup can be on the table in 15-20 minutes.
- Easy crowd pleaser with a simple but sweet flavour.
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Nutritional Profile of Peas
Many people think that someone who eats a vegan diet won’t get enough protein, but the truth is that as a vegan there are so many sources of plant protein available to you.
And peas are one of the best, so this soup isn’t just quick and easy (reaaaaly eeaasy) to make, but it’s also a nutritional boost . . .
Peas are part of the legume family and are high in carbs, fibre and protein, as well as being a great source of iron, magnesium, potassium and calcium.
They are rich in phytonutrients and antioxidants which help to lower cholesterol and support the cardiovascular system.
Take a look at this review of the health benefits of peas for a more scientific breakdown of their astounding qualities.
Although they have a sweet flavour, peas are low on the glycemic index (GI) so they won’t cause a spike in blood sugar levels. They may help stabilise blood sugar levels for people with type 2 diabetes as well as prevent chronic disease such as heart disease and type 2 diabetes.
Pease are rich in soluble fibre, which helps to promote the good bacteria in the gut and regulate digestion, reducing the risk of constipation and bowel diseases.
Peas have plenty of minerals in them and the antioxidants and saponins which are found in peas are believed to help prevent cancer.
So overall, peas are a definitely a great addition to a healthy diet.
Video on the Health Benefits of Peas
If you prefer to see a video on the impressive health benefits of peas, here you have it.
The 3 Essential Ingredients for this Easy Vegan Pea Soup
How many soups can you think of that only need an essential three ingredients?
Essential ingredients: peas, onion and salt.
Additional optional ingredients:
- Herbs like oregano or mint for additional flavouring
- Plant milk (almond milk, soy milk or coconut milk)
- Vegan cream for swirling on top
- Chilli for sprinkling . . .
Why do People Eat Green Pea Soup?
I’m not exaggerating when I say that this is possibly the most surprising soup you will ever make, because it is just soooo simple and basic (not to mention cheap), yet it tastes so incredible.
I know I’ve said this about a couple of other soups but I think this one takes the crown for simplicity and speed and that it consistently delivers on flavour.
As well as being the most simple soup you could imagine, pea soup also delivers a nutritional punch, being high in minerals, phytonutrients, antioxidants, soluble fibre and plant protein (see below).
Including peas in your diet is a healthy option that brings all sorts of health benefits and when you’ve made this soup once, you’ll always have it waiting there for those days when you want a complete meal in a bowl that’s quick ‘n easy (not to mention cheap) to rustle up.
Its very straightforward flavour makes it easy to like and difficult to dislike, so you can happily offer it to your kids, your guests or your friends when they pop in for an unexpected visit.
How to Make this Easy Vegan Pea Soup
There are no tricks to this soup except for frying of the onion an in a little olive oil with salt until the onion has become fragrant. The onions should be well cooked, but not too browned or they will reduce the lovely bright green colour of the soup.
At this point, add the frozen peas, stir and cook with the onions for a few minutes before pouring on enough water to cover the peas and simmering for 10 minutes.
This soup can also be made oil free, by frying the onions in a spoon full of water and adding another spoon full as the onion becomes dry. That way you can brown the onions just as though they were cooking in olive oil. The flavour is a bit different if making this oil free – see below for more on the oil free version.
Once the onions a thoroughly cooked through, add the peas to the pan and toss in the oil. Next, pour on water to cover the peas and transfer from the frying pan to a saucepan.
Cook for 10 minutes until the peas are soft through.
Blend the pea and onion mixture with a stick blender, or in the food processor.
For best flavour, it should be on the thick side. Taste the soup to check the salt level and add more as required.
Serve immediately and enjoy the incredible flavour of the easiest ever vegan pea soup recipe.
Easy Vegan Pea Soup Recipe With Zero Oil
There’s no doubt that the frying of the onions in olive oil is a fundamental part of this recipe flavour and gives a panache to the final profile of this soup, but you can still tweak this recipe to make it 100% oil free and suitable for a zero oil whole foods plant based diet.
Fry the onions as you normally would, in a tablespoon (at a time) of water and a sprinkle of salt. Be sure to let them become really fragrant before you add the peas.
Because you don’t have the olive oil in the final flavour of this soup, the result is a bit more simply-like-peas and you may like to tweak the flavour somewhat when you’ve finished. It can be very sweet if you only use the water-fried-onion and the peas in this recipe.
Instead, consider adding a few more ingredients to tweak the flavour of your final soup.
Fry your onion in some herbs of your choice (I like oregano and parsley but many people like mint with their peas).
Then, when the soup is done, taste it and consider the following options . .
- Fresh mint added toward the end of cooking
- Add a dash of apple vinegar if the soup is too sweet, to balance out the sweetness
- Use unsweetened almond or soy milk as part of the liquid instead of just water
- Choose coconut milk for a creamier, heavier flavour
- Give the soup a kick with a sprinkle of chilli powder
Here is the Recipe for this Easy Vegan Pea Soup
Easy Vegan Green Pea Soup
- 500 g frozen peas
- 1 large Spanish onion
- Chop and fry the onion in a saucepan with a little olive oil and a sprinkle of salt, until the onion is translucent and well cooked through.
- Add the frozen peas and stir.
- Pour in enough water to cover the peas and cook until soft.
- Blend with a stick blender (or partially transfer to a food processor and blend in small quantities)
- Taste the soup and add more water as required. Check the salt level and add a good grinding of black pepper.
- Serve with a swirl of plant based cream and a sprinkle of chilli powder on top.
I hope you enjoy this vegan pea soup recipe as much as I do!