I developed a Green Pea Soup Recipe using frozen peas and fresh herbs that packs a surprising protein punch while staying dairy-free, nut-free, and gentle on your grocery budget.

Jump to Recipe

I almost laughed the first time I tasted this, because frozen green peas and silken tofu somehow turn into something unexpected and kind of fancy. I call it my go-to Creamy Pea Soup when I want something quick that still feels like it matters.

It has that bright snap from the peas but a surprising silkiness that makes you do a double take, like how a Green Peas Soup could pretend to be indulgent while staying honest and light. I promise it’s better than it sounds, and you might find yourself making it on repeat even when you swore you wouldnt.

Ingredients

Print Recipe (No Advertisments)

Sweet, starchy, high in fiber and vitamin C, adds natural sweetness and color.
Adds savory depth and sweetness when cooked, contains antioxidants and some fiber.
Gives creamy body adds carbs and potassium, makes soup more filling.
Boosts protein and creaminess, keeps it vegan, mild flavor that blends well.
Fresh herbs brighten flavor, mint gives coolness parsley adds grassy freshness.
Adds zing and lifts flavors, a little acidity balances richness and sweetness.
Oil adds silky mouthfeel and healthy fats, broth option keeps it oil free.
Gives cheesy umami, adds B vitamins, depth without dairy.

Ingredient Quantities

4 cups frozen green peas (about 12 oz)

1 medium yellow onion, chopped

2 garlic cloves, minced

1 medium potato, peeled and diced (for creaminess)

3 cups low sodium vegetable broth

1/4 cup fresh mint leaves loosely packed or 1/4 cup parsley

1/2 cup silken tofu or 1 (15 oz) can cannellini beans, for extra protein and creaminess

1 tbsp lemon juice

1 tsp kosher salt

1/4 tsp black pepper

2 tbsp nutritional yeast optional

1 tbsp olive oil optional

Extra vegetable broth up to 1/4 cup optional for oil free cooking

How to Make this

Print Recipe (No Advertisments)

1. Heat a medium pot over medium heat and add 1 tbsp olive oil or 2-3 tbsp extra vegetable broth if you want it oil free; add the chopped yellow onion and cook until soft and slightly golden about 5 minutes.

2. Stir in the minced garlic and the diced potato, cook 2 more minutes so the garlic wakes up but doesnt burn.

3. Pour in 3 cups low sodium vegetable broth and add the 4 cups frozen peas, bring to a gentle simmer, cover and cook until the potato is tender about 10 minutes.

4. Remove from heat and add the 1/4 cup fresh mint leaves or parsley, 1/2 cup silken tofu or the drained and rinsed 15 oz can cannellini beans, 1 tbsp lemon juice, 1 tsp kosher salt, 1/4 tsp black pepper and 2 tbsp nutritional yeast if using.

5. Puree the soup until very smooth with an immersion blender right in the pot, or carefully transfer in batches to a blender; let hot liquids cool a minute and vent the lid so it doesnt explode.

6. If the soup is too thick add up to 1/4 cup extra vegetable broth to reach the creaminess you like.

7. Taste and adjust: add more salt, pepper, or lemon if it needs brightening; dont be shy with the lemon it really lifts green soups.

8. If you skipped oil and want a silkier finish stir in 1 tbsp olive oil now, otherwise leave it out for the oil free option.

9. Serve warm or chilled, garnish with a few whole peas or extra mint/parsley and a sprinkle of nutritional yeast if you like; leftovers keep in the fridge 3 to 4 days or freeze for longer.

Equipment Needed

1. Medium pot (3 to 4 quart) for cooking the soup
2. Sharp chef’s knife for chopping onion and potato
3. Cutting board — use one dedicated to produce if you can
4. Measuring cups and spoons for broth, peas, salt, etc
5. Wooden spoon or silicone spatula to stir without scratching the pot
6. Immersion blender or countertop blender (vent the lid so hot soup wont explode)
7. Can opener and fine-mesh strainer or colander to rinse/drain beans if using canned
8. Ladle and bowls or airtight containers for serving and storing leftovers

FAQ

Can I use fresh peas instead of frozen? Yes, you can. If theyre fresh add them with the potato and simmer until tender. Frozen is just more convenient and keeps the bright color.

Whats the easiest way to make it oil free? Skip the olive oil and sweat the onion in 2-3 tbsp vegetable broth, covered. Add more broth as needed so nothing sticks.

Can I make this ahead and reheat? Absolutely. Cool then refrigerate up to 4 days. Reheat gently on the stove, add a splash of broth if it got thick. Freeze for up to 3 months.

My soup is too thin or too thick what do I do? Too thin: simmer uncovered a few minutes to reduce, or puree less. Too thick: stir in up to 1/4 cup extra broth or water until you like the texture.

Can I swap the mint for something else? Yes parsley works great, or a little basil for a different flavor. Start with less, herbs can overpower.

Creamy Pea Soup Recipe Substitutions and Variations

Frozen green peas: swap with 4 cups fresh shelled peas (cook 2–3 minutes longer), or use 3 to 3.5 cups frozen shelled edamame for more protein, it’ll be nuttier so add a little extra lemon.
Silken tofu or cannellini beans: replace with 3/4 cup cashew cream (soak 1/2 cup cashews, blend with 1/4 cup water) for a vegan creamy boost, or 1 cup plain Greek yogurt if you don’t need it to be vegan.
Medium potato: use about 2 cups cauliflower florets (steam until very soft) for lower carbs but still creamy when blended, or 1/2 cup cooked parsnip for a slightly sweet, silky result.
Fresh mint leaves: substitute 1/4 cup fresh basil for a sweet peppery note, or 2 Tbsp dill for a brighter grassy flavor, parsley is already an option but basil changes the character more.

Pro Tips

1) Use the peas straight from the freezer, dont thaw them first. Toss them in once the broth is hot so they keep that bright green color and sweet pea flavor, not a dull, mushy mess.

2) For deeper flavor, let the onion get a little more than soft, wait until its golden and a bit caramelized, it really adds sweetness and depth. If you want extra umami try a teaspoon of miso or a splash of soy sauce at the end, but add slowly so you dont over-salt.

3) If you want ultra smooth, strain the blended soup through a fine mesh sieve or use a high speed blender and blend longer while hot (vent the lid). Silken tofu gives silkier mouthfeel than beans, beans give more body and heartiness, pick based on what you like.

4) Make ahead and freeze in portions for quick lunches; cool quickly, portion into airtight containers and freeze. Reheat gently over low heat and always brighten with lemon or a pinch more salt right before serving because cold or reheated soup can lose its pop.

Creamy Pea Soup Recipe

Recipe by Pho Tsventichi

0.0 from 0 votes

I developed a Green Pea Soup Recipe using frozen peas and fresh herbs that packs a surprising protein punch while staying dairy-free, nut-free, and gentle on your grocery budget.

Servings

servings

Calories

180

kcal

Equipment: 1. Medium pot (3 to 4 quart) for cooking the soup
2. Sharp chef’s knife for chopping onion and potato
3. Cutting board — use one dedicated to produce if you can
4. Measuring cups and spoons for broth, peas, salt, etc
5. Wooden spoon or silicone spatula to stir without scratching the pot
6. Immersion blender or countertop blender (vent the lid so hot soup wont explode)
7. Can opener and fine-mesh strainer or colander to rinse/drain beans if using canned
8. Ladle and bowls or airtight containers for serving and storing leftovers

Ingredients

4 cups frozen green peas (about 12 oz)
1 medium yellow onion, chopped
2 garlic cloves, minced
1 medium potato, peeled and diced (for creaminess)
3 cups low sodium vegetable broth
1/4 cup fresh mint leaves loosely packed or 1/4 cup parsley
1/2 cup silken tofu or 1 (15 oz) can cannellini beans, for extra protein and creaminess
1 tbsp lemon juice
1 tsp kosher salt
1/4 tsp black pepper
2 tbsp nutritional yeast optional
1 tbsp olive oil optional
Extra vegetable broth up to 1/4 cup optional for oil free cooking

Directions

Heat a medium pot over medium heat and add 1 tbsp olive oil or 2-3 tbsp extra vegetable broth if you want it oil free; add the chopped yellow onion and cook until soft and slightly golden about 5 minutes.
Stir in the minced garlic and the diced potato, cook 2 more minutes so the garlic wakes up but doesnt burn.
Pour in 3 cups low sodium vegetable broth and add the 4 cups frozen peas, bring to a gentle simmer, cover and cook until the potato is tender about 10 minutes.
Remove from heat and add the 1/4 cup fresh mint leaves or parsley, 1/2 cup silken tofu or the drained and rinsed 15 oz can cannellini beans, 1 tbsp lemon juice, 1 tsp kosher salt, 1/4 tsp black pepper and 2 tbsp nutritional yeast if using.
Puree the soup until very smooth with an immersion blender right in the pot, or carefully transfer in batches to a blender; let hot liquids cool a minute and vent the lid so it doesnt explode.
If the soup is too thick add up to 1/4 cup extra vegetable broth to reach the creaminess you like.
Taste and adjust: add more salt, pepper, or lemon if it needs brightening; dont be shy with the lemon it really lifts green soups.
If you skipped oil and want a silkier finish stir in 1 tbsp olive oil now, otherwise leave it out for the oil free option.
Serve warm or chilled, garnish with a few whole peas or extra mint/parsley and a sprinkle of nutritional yeast if you like; leftovers keep in the fridge 3 to 4 days or freeze for longer.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.