Brimming with flavors, this comforting, creamy, and low-fat Spring Pea Soup comes together in 25-minutes and is packed with plant powerhouse goodness! Zesty onions, earthy garlic, tender pasta, and baby sweet peas really deliver a light, flavorful, and velvety broth with a punch of healthiness.  Guaranteed to put a huge smile on pea lovers’ faces everywhere, grab a bowl and get ready to dig in!

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free, no highly processed ingredients.

Hi there, Ameera here!

I love peas, especially baby sweet peas! They are just so tasty: sweet, refreshing, with a pop of texture!  I could eat them by the bucketful if I allowed myself.

This Spring Pea Soup really delivers with sweetness from peas and aromatic spices. Pea lovers everywhere will really love this soup. It’s just so gosh-darned delicious with its thick and creamy texture!

Nutrition Facts

Peas rarely get the respect that they deserve! Did you know that just 1 cup of peas has 96% of the daily recommended amount of Vitamin C?  They are also full of iron, folate, thiamin and fiber.

Peas are a great source of protein (8g/cup) and have a high level of Vitamin K, which is great for wound healing and bone support.

Nourishing peas are just what the doctor ordered 😉

This post contains affiliate links, and we may receive a very small commission if you purchase through those links at no additional cost to you. Thank you for supporting Monkey and Me Kitchen Adventures! For more information, see our disclosures here.

Soooo Tasty

Dad ate this soup up like no other.  He literally ate the entire pot of soup. He declared it super delicious and apologized saying he had a light breakfast, so he was really hungry! No worries Dad! We appreciate your awesome review of this soup!

I’ll let Mom tell you more!

Hi!  Robin here!

Love peas! Love pasta! Love this soup!  It is crazy delicious, and I can literally make a meal out of a bowl of peas, so this soup was right up my alley too.

We really hope you give this deliciousness a try!  We just know you are going to love it!

If you try this tasty 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.

Delicious Recipes with Peas:

• Vegan Buffalo Mac and Peas
• Vegan Tandoori Soy Curls
• Italian Pasta and Peas
• Moroccan Mushroom Tagine
• Creamy Garlic Pasta
• Lebanese Soy Curls and Pea Stew

Products Used:

• Ceramic/enamel lined Dutch oven, deep skillet, or similar large stock pot.
• Stock pot to boil the pasta
• High-Speed Blender

Spring Pea Soup

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• Author: Monkey and Me Kitchen Adventures
• Prep Time: 10 Minutes
• Cook Time: 15 Minutes
• Total Time: 25 Minutes
• Yield: 4-5 1x
• Category: Soup
• Method: Stovetop

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Description

Brimming with flavors, this comforting, creamy, and low-fat Spring Pea Soup comes together in 25-minutes and packed with plant powerhouse goodness! Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free, no highly processed ingredients.

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Ingredients

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Base Ingredients:

• 1 cup yellow onions, fine dice
• 2 Tablespoons minced garlic
• 1 cup vegetable broth *
• 2 cups water  (or broth)
• ¼ cup nutritional yeast
• 1 Tablespoon white miso *
• 1 teaspoon ume plum vinegar *
• 2 cups frozen peas * 

Spice/Herb Ingredients:

• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 2 Tablespoons dried minced onions
• 2 teaspoon dried basil *
• ½ teaspoon dried oregano
• 1 teaspoon dried parsley
• ½ teaspoon dried crushed thyme leaves *
• ½ to 1 teaspoon sea salt *

Other Ingredients:

• 6 to 10 oz. dry GF fusilli pasta *
• 1 ¼ cup frozen peas *

Optional Ingredients:

• Fresh basil, chiffonade (or freshly chopped parsley)
• Vegan Parmesan Cheese

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Instructions

1. Fill a large stock pot full of water. Add some sea salt to the water. Bring the water to a boil then add the pasta. Stir occasionally to prevent sticking. Boil the pasta until el dente, drain, rinse with cold water to remove any excess starch, shake well, set aside, then transfer the cooked pasta into the sauce in Step 5.
2. In the meantime, in a large ceramic/enamel lined skillet, Dutch oven, or non-stick stock pot, add the finely diced onions, sauté over medium-high heat for 7 to 9 minutes to soften, then add the minced garlic; sauté over medium heat for several minutes.
3. Add the vegetable broth and water, increase the heat to a boil, then immediately lower to a simmer.
4. Then add all the remaining Base Ingredients and Spice/Herb Ingredients, stir to incorporate. Simmer for several minutes, then remove from the stove to allow to slightly cool.
5. Transfer the mixture to a high-speed blender, blend until smooth and creamy, then return to the pot and add the cooked fusilli pasta and 1 ¼ cup of frozen peas, stir well to incorporate. Cook for several minutes to heat through.
6. Serve topped with fresh basil and Vegan Parmesan Cheese.

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Notes

*Tips for Success: 

• Onions: Make sure you finely dice and sauté the onions really well and cook them until tender.
• Amount of Pasta: If you like a lot of pasta in your soup, then add 10 oz. of pasta, if you like more creamy broth, then use 6 oz. As the pasta sits in the soup, it really soaks up the broth, so keep that in mind when determining how much pasta you want to use.

Notes Continued:

*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.

*Miso:  We used Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free.  Miso really lends itself to balancing flavors when you don’t use oil.  You can also use chickpea miso for a soy free version.

*Ume Plum Vinegar:  We used Eden Ume Plum Vinegar. Ume Plum Vinegar is perfect for this recipe as it has that deliciously tangy flavor which slightly pops the flavor of this soup. It is relatively inexpensive.  We use it quite frequently and it worth requesting it from your local grocery or ordering off of Amazon in our humble opinion. There really isn’t a great substitute for it.  You can leave it out if you wish with understanding that the flavor will be a little different.

*Dried Thyme Crushed Leaves:  We use Penzeys French Thyme.  It has amazing flavor.  If you can’t find dried crushed thyme leaves, you can use ground thyme, but use half the amount.

*Dried Basil:  Dried basil works well in this dish. Fresh basil is superior as it really pops the flavor level up.  If you have fresh basil on hand, use it.

*Peas:  We used 3 ¼ cups total of Birds Eye Baby Sweet Peas.  We just love Birds Eye’s beautiful garden-fresh flavor. You can also use fresh baby sweet peas.  We have not tried canned sweet peas.

*Pasta:  We used Delallo Gluten Free Whole Grain Rice Fusilli Pasta.  Feel free to use your favorite pasta.

*Servings:  4 to 5

*Storage:  Refrigerate and use within 5 days.

This post contains affiliate links, and we may receive a very small commission if you purchase through those links at no additional cost to you. Thank you for supporting Monkey and Me Kitchen Adventures! For more information, see our disclosures here.