Low-Fat Potato and Sweet Pea Soup! Made with simple, wholesome ingredients, this hearty soup boasts a light, flavorful broth that’s gently thickened to add just the right touch of creaminess.
This simple and cozy Low-Fat Potato and Sweet Pea Soup is brimming nourishing plant-based ingredients that doesn’t compromise on flavor. Sweet peas creates a vibrant color and a naturally sweet, earthy taste that’s both satisfying and light. Perfect for a quick weeknight dinner or a comforting lunch, this European-inspired peasant dish is easy to prepare and perfect for anyone looking to enjoy a nutritious, low-fat meal without sacrificing flavor.
Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi there, Ameera here!
We enjoyed this simple and easy soup! Seriously, this potato and sweet pea soup hits all the right notes on a cool day. It’s the kind of dish that warms your hands and your heart, with its cozy, comforting flavors and easy-to-make vibe. I love how quick it is to whip up, making it perfect for busy weeknights or when you need a nutritious meal in a hurry.
You gotta give this one a try!
Tips for Success:
- Flavor Profile: This Low-Fat Potato and Sweet Pea Soup is easy to make, low-fat, and hearty to eat. The broth is flavorful, very slightly thickened, and made with simple ingredients. It is European peasant food at its best.
- Low-Fat Dish Expectations: This soup was designed to be low in fat. Because it is low in fat, you are not going to experience that endorphin rush associated with eating high-fat foods when eating this soup. It is very tasty for what it is, and that is a low-fat soup. We just want to make sure that our Readers recognize this when contemplating making this recipe. If you wish to make it more indulgent, add the Vegan Parmesan Cheese on individual servings. The vegan parmesan cheese totally takes it over the top.
- Potatoes: We used Russet potatoes; however, feel free to use your favorite all-purpose potatoes or Yukon Gold potatoes.
- Mashing the Potatoes: Place the cooked potatoes into a small bowl and mash them up, then return them to the soup pot and stir well to mix in. You can mash as many as you wish or none at all. If you don’t mash any potatoes, then the broth will be very thin.
- Thickness of the Broth: For this recipe, we made the broth only very slightly thickened; however, again, the thickness of broth is totally in your control, simply based upon how many of the 6 ½ cups of potatoes that you mash.
- Baby Sweet Peas: Feel free to use frozen regular sweet peas. You can use canned peas if you enjoy them more than frozen, just be sure to only add them at the very end with the Finishing Ingredients to avoid them turning to mush.
- Optional Hot Sauce: We had family members who hated the hot sauce while others loved it. The hot sauce is optional. If unsure, then use less or add to individual servings.
- Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Leftovers and Freezing:
Leftovers will generally keep 5 days in the refrigerator. Store in a covered container.
This dish can be frozen.
Pantry Products:
- Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients. Feel free to use your favorite vegetable broth.
- Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos. We recommend using reduced-sodium products.
- Frozen Baby Sweet Peas: We used one 13 oz. bag of frozen Birds Eye Baby Sweet Peas. Feel free to use your favorite peas.
- Hot Sauce: We used Frank’s RedHot Original Hot Sauce. Feel free to use your favorite hot sauce.
- Dried Crushed Thyme Leaves: If you can’t find dried crushed thyme leaves, you can use ground thyme but use half the amount.
- Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
Kitchen Equipment:
- Large stock pot
If you try this comforting soup, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.
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Low-Fat Potato and Sweet Pea Soup
- Prep Time: 15 Minutes
- Cook Time: 35-40 Minutes
- Total Time: 50 Minutes
- Yield: 9.5 Cups 1x
- Category: Soup
- Method: Stovetop
- Diet: Vegan
Description
This simple and cozy Low-Fat Potato and Sweet Pea Soup is brimming nourishing plant-based ingredients that doesn’t compromise on flavor.
Ingredients
Base Ingredients:
- 1 medium yellow onion, fine dice
- 1 celery rib, fine dice
- 2 Tablespoons minced garlic
- 2 cups low-sodium vegetable broth *
- 4 cups water
- 6 ½ cups ( 2 lbs.) peeled and cubed potatoes (¾ inch cubes) *
Other Ingredients:
- 1/3 cup nutritional yeast
- 1 Tablespoon reduced-sodium tamari *
- 1 – [ 13 oz. bag ] frozen sweet peas
Spice/Herb Ingredients:
- 1 ½ teaspoons onion powder
- 2 teaspoons garlic powder
- 2 Tablespoons dried minced onion flakes
- 1 teaspoon dried crushed thyme leaves *
- ¾ teaspoon dried ground mustard powder
- ¼ teaspoon cumin
- ¼ to 1 ½ teaspoons sea salt (+/-) *
- ¼ to ½ teaspoon black pepper (+/-)
Finishing Ingredients:
- 1 Tablespoon red wine vinegar
Optional Ingredients:
- ¼ teaspoon hot sauce – optional (+/-) *
Optional Toppings and/or Serving Ideas:
- Crusty bread, naan, or pita
- Vegan Parmesan Cheese *
Instructions
- Peel and cube the potatoes, place in a bowl of cold water, set aside until Step 4.
- In a large stockpot, add the finely diced onions and celery, sauté over medium-high heat for 7 to 10 minutes, add a splash of water, if needed to avoid burning.
- Then lower the heat to medium, add the minced garlic, sauté, stir constantly for one minute.
- Then add all the remaining Base Ingredients (including the cubed potatoes) and the Spice/Herb Ingredients to the pot, stir to incorporate, bring the mixture to a boil, then immediately lower to a simmer. Simmer at a low boil for 15 minutes.
- After 15 minutes, then add all the Other Ingredients. Simmer until the potatoes and sweet peas are perfectly tender, approximately another 5 to 7 minutes.
- Once the potatoes and sweet peas are perfectly tender, fish out ½ cup of cooked potatoes, place in a bowl and use a fork to mash the potatoes into a paste, then return to the soup pot, stir well to thicken the broth. Simmer for several minutes.
- Finish by adding the Finishing Ingredients, (if adding the hot sauce – add at this time) stir well. Simmer for several more minutes, then remove from the stove and allow to sit for 10 minutes undisturbed to allow the flavors to marry. Serve and enjoy!
Notes
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Servings: 6 (9 ½ cups)
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