Healthy Cream of Pea Soup Recipe


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Healthy Cream of Pea Soup Recipe

Bright green, sweet, and crisp — for many of us, eating freshly picked peas is a celebration of the growing season. Whether they’re from your garden or bought at the local farm market, fresh peas are perfect for warm weather meals and snacks.

In addition to their delicate sweet flavour and snappy green colour, peas have a lot to offer your recipes, including [1,2]:

  • 4 g dietary fibre per half cup raw
  • 4 g protein per half cup raw
  • 32 – 37% daily value (DV) vitamin C per half cup raw
  • 23% DV vitamin K per half cup raw
  • Saponins

Fresh summer peas are delicious and uplifting additions to soups, salads, sauces, dips, stir-fries, and so much more!

Summer Pea Soup Recipe

This delightful recipe for Summer Pea Soup is refreshing and incredibly satisfying. It can be eaten warm or cold.


  • 2 tbsp coconut oil
  • ½ cup red onion, chopped
  • 2 cups low-sodium vegetable broth
  • 3 cups fresh shelled peas
  • ¼ cup plain Greek yogurt
  • 2 tbsp fresh-squeezed lemon juice
  • 1 tsp sea salt
  • Pepper to taste
  • Baby spinach leaves and yogurt for garnish


  1. In a medium pot, sauté coconut oil and onion over medium heat until lightly golden
  2. Add vegetable broth and bring to a light boil
  3. Add peas and cook until slightly soft, (about 3 minutes)
  4. Remove from heat and stir in yogurt, lemon juice, and sea salt
  5. Pepper to taste
  6. Transfer to a blender or food processor and blend until smooth
  7. Serve warm or cool, garnished with baby spinach leaves and a dollop of Greek yogurt
  8. Enjoy!
Patience Lister, BSc

Patience Lister, BSc

A wellness writer who helps to inspire healthier & more sustainable food and supplement choices.

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