Warm your soul and please your palate with this comforting Pea Soup Vegan Recipe. Bursting with vibrant flavors and packed with nutrients, this plant-based twist on the classic pea soup will leave you feeling nourished and satisfied. Using simple and wholesome ingredients, this vegan version retains the essence of the traditional dish without any animal products. Whether you’re looking for a cozy weeknight dinner or a nutritious lunch option, this pea soup will surely become a favorite in your household. So, grab your ladle and let’s delve into the goodness of this hearty vegan pea soup.
Servings: Makes approximately 4 servings
Ingredients:
- 2 cups green peas (fresh or frozen)
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth (low-sodium, if possible)
- 1 bay leaf
- 1 teaspoon dried thyme
- 1/2 teaspoon ground cumin
- Salt and black pepper, to taste
- Fresh parsley or chives, chopped (for garnish)
Instructions:
- If using fresh peas, blanch them in boiling water for 2-3 minutes, then transfer them to an ice bath to stop the cooking process. If using frozen peas, skip this step.
- In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the finely chopped onion and sauté until it becomes translucent and slightly browned.
- Stir in the minced garlic and cook for another minute until fragrant.
- Add the diced carrots and celery to the pot. Sauté the vegetables for 5-6 minutes, allowing them to soften slightly.
- Pour in the vegetable broth and add the blanched or frozen peas to the pot.
- Add the bay leaf, dried thyme, ground cumin, salt, and black pepper to the pot. Stir well to combine all the ingredients.
- Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the soup simmer for 20-25 minutes to allow the flavors to meld together.
- Once the vegetables are tender and the flavors have developed, remove the bay leaf from the soup.
- Use an immersion blender or transfer a portion of the soup to a blender to puree until smooth. This step is optional; you can leave some peas and vegetables whole for texture if preferred.
- Adjust the seasoning with salt and black pepper to suit your taste preferences.
- Ladle the vegan pea soup into serving bowls and garnish with freshly chopped parsley or chives.
Nutrition Facts per Serving (approximate values):
- Calories: 154
- Total Fat: 4g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 566mg
- Total Carbohydrate: 24g
- Dietary Fiber: 8g
- Sugars: 8g
- Protein: 7g
Vegan Pea Soup Recipe: A Hearty, Nourishing Classic
Pea soup is a timeless dish that brings warmth and comfort, especially during cooler months. By replacing traditional animal-based ingredients with plant-based alternatives, you can enjoy a delicious vegan version of this beloved recipe without compromising on flavor or texture. This Vegan Pea Soup recipe is both satisfying and packed with essential nutrients, making it a fantastic choice for a wholesome lunch or dinner. Whether you’re a seasoned vegan or simply looking for a healthy, plant-based meal, this easy-to-follow recipe will guide you through the process of making a nourishing bowl of vegan pea soup.
In this detailed guide, we will walk through each step of the recipe in-depth, providing you with helpful tips, ingredient substitutions, and nutritional information to ensure your pea soup turns out perfectly every time. So, let’s dive in and explore how to create this soul-warming dish!
Ingredients You’ll Need
To make this Vegan Pea Soup, you’ll need a few essential ingredients. The best part? Most of them are likely already in your pantry or fridge, and everything can be easily sourced at your local grocery store. Here’s a list of what you’ll need for approximately four servings:
- 2 cups green peas (fresh or frozen)
- 1 tablespoon olive oil (you can also use coconut oil or avocado oil for a richer flavor)
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth (opt for low-sodium if possible for a healthier option)
- 1 bay leaf
- 1 teaspoon dried thyme
- 1/2 teaspoon ground cumin (for a subtle earthy flavor)
- Salt and black pepper (to taste)
- Fresh parsley or chives (for garnish)
This combination of vegetables, herbs, and spices creates the perfect balance of flavors while keeping the soup hearty and satisfying.
Why This Vegan Pea Soup is So Good for You
Not only is this vegan pea soup delicious, but it’s also incredibly nutritious. Let’s take a closer look at some of the health benefits of the key ingredients:
- Green Peas: Packed with plant-based protein, fiber, and essential vitamins such as vitamin K, A, and C, peas help to support bone health, boost immunity, and promote digestive health.
- Carrots: Rich in beta-carotene, which the body converts into vitamin A, carrots are excellent for maintaining healthy vision and skin. They also support immune function and provide a mild sweetness to the soup.
- Celery: A great source of antioxidants and anti-inflammatory compounds, celery is low in calories but high in nutrients, making it perfect for a light yet filling soup.
- Onion and Garlic: Both onions and garlic are loaded with antioxidants and sulfur compounds that have been shown to support heart health, reduce inflammation, and even boost immunity.
- Vegetable Broth: A key component of the soup base, vegetable broth adds depth of flavor while keeping the recipe plant-based. For an added bonus, choose low-sodium broth to control the salt content and make the soup even healthier.
Preparation Steps: Making Your Vegan Pea Soup
Now that you have your ingredients ready, let’s break down the preparation into manageable steps. While the process may seem lengthy, each step is simple and leads to a comforting, flavorful soup.
Step 1: Prepare the Peas
If you’re using fresh peas, start by blanching them. Place them in a pot of boiling water and cook for about 2-3 minutes until bright green. Once done, transfer the peas immediately to an ice bath to stop the cooking process. This preserves their vibrant color and prevents them from becoming too soft.
If you’re using frozen peas, skip this blanching step. Frozen peas are already blanched before packaging, so you can add them directly to the soup without any additional preparation.
Step 2: Sauté the Aromatics
In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the finely chopped onion and sauté for about 5-7 minutes, or until the onion turns translucent and slightly golden. The caramelized onion adds a rich depth of flavor to the soup.
Next, add the minced garlic to the pot and cook for an additional 1-2 minutes, stirring frequently. Garlic cooks quickly and becomes aromatic as it releases its natural oils, adding a savory fragrance to the dish.
Step 3: Add the Vegetables
Now, add the diced carrots and celery to the pot. Stir the vegetables well, ensuring they are coated in the flavorful onion and garlic mixture. Sauté the vegetables for about 5-6 minutes, just until they begin to soften. This step enhances the sweetness of the carrots and helps develop the base of the soup.
Step 4: Add the Broth and Spices
Pour in the vegetable broth, ensuring the liquid completely covers the vegetables. Add your blanched or frozen peas to the pot, and stir everything to combine. The peas should be evenly distributed in the broth. Then, add the bay leaf, dried thyme, cumin, salt, and black pepper to the pot. Stir once more, making sure the spices are well incorporated.
The dried thyme and cumin will infuse the soup with an earthy, aromatic flavor that enhances the natural sweetness of the peas and vegetables.
Step 5: Simmer and Develop Flavor
Bring the soup to a boil over medium-high heat. Once boiling, reduce the heat to low and cover the pot. Let the soup simmer gently for 20-25 minutes, or until the vegetables are tender and the flavors have fully developed. During this time, the peas will soften and release their natural sweetness, and the broth will become rich and flavorful.
Step 6: Puree the Soup (Optional)
After simmering, you have the option to puree the soup. If you prefer a smooth and creamy texture, use an immersion blender directly in the pot to blend the soup until smooth. If you don’t have an immersion blender, carefully transfer a portion of the soup to a traditional blender, blend until smooth, and then return the pureed soup to the pot.
If you enjoy a bit of texture in your soup, feel free to skip this step and leave the peas and vegetables partially intact. This will give your soup a heartier, more rustic feel.
Step 7: Final Seasoning
Once the soup is blended to your desired consistency, taste it and adjust the seasoning as needed. If it requires more salt or pepper, add to your taste. A squeeze of fresh lemon juice can also brighten the flavors, providing a hint of acidity that balances the sweetness of the peas.
Step 8: Serve and Garnish
Ladle the hot pea soup into bowls and garnish with freshly chopped parsley or chives for a burst of color and freshness. The herbs add an extra layer of flavor and elevate the overall presentation of the soup.
Tips for Customizing Your Vegan Pea Soup
While this recipe is delicious as is, there are several ways you can customize it based on your preferences or what you have on hand. Here are a few ideas:
- Add greens: For an extra dose of vitamins and minerals, you can add a handful of spinach, kale, or Swiss chard during the last few minutes of simmering.
- Spicy twist: Add a pinch of cayenne pepper or a dash of smoked paprika for a spicy kick and extra depth of flavor.
- Creamy texture: If you prefer a creamier soup, add a splash of coconut milk or cashew cream at the end of cooking to give it a rich, velvety texture.
- Add potatoes: For a heartier soup, add diced potatoes along with the carrots and celery. The potatoes will add creaminess and substance to the soup.
Nutrition Breakdown (Approximate per Serving)
- Calories: 154
- Total Fat: 4g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 566mg
- Total Carbohydrates: 24g
- Dietary Fiber: 8g
- Sugars: 8g
- Protein: 7g
Conclusion: A Comforting Vegan Delight
This Vegan Pea Soup is a perfect addition to your plant-based recipe collection. Not only is it flavorful and comforting, but it’s also packed with wholesome ingredients that provide a wealth of nutrients. It’s easy to make, requires minimal preparation, and offers a variety of customization options to suit your taste preferences.