pea soup

Pea Soup Recipe made with fresh peas and dry split-peas

 

I just love peas in any form. You are going eh?!! I do! It’s sweet and brilliant green in color. And it is comfort food. And… it is so easy and quick to make. This protein-rich pea soup is hearty and healthy.

Traditionally Pea Soup or Potage Saint-Germain is cooked in broth with carrots, leeks and pureed thick. My version of the has only some remnants of the traditional style. I have fresh peas and dry split-peas, fennel, leeks, and jalapeño to give that insane kick. 

Pea Soup

I like to blend my pea soup till it is silky smooth mainly because I roughly chop the veggies. But you can keep it chunky if you want.  I keep the leftovers in the refrigerator and warm it up in a mug for lunch. What I like about this soup is that it has got all the nutrition needed in one pot. Add a thick wedge of my Focaccia bread and you are good to go.

This is one of easy family dinner recipes that I can make while I surrounded by chaos – homework getting done on one side, prepping for the next morning and trying to have a conversation with my husband at the same time. This soup keeps my hand free and gets done with minimal supervision.

pea soup
Dry Split-peas

Pea Soup Nutrition Facts

Peas and Split-Peas are very high in protein and low in fat. 1/2 cup of cooked split-peas contains 8 grams of protein. It is fiber rich like most legumes. And are a good source of vitamins A and B, potassium and magnesium needed for red blood cell production and essential energy needed by the body. This is why mashed, pureed peas are often given to babies as first foods. Plus they taste so, so good. For more nutrition facts, go here

pea soup
Pea Soup with fresh peas and dry split-peas

Quick Variations

  1. You can use only split-peas and avoid fresh peas if you are out of it. But add a carrot for that touch of sweetness if you do.
  2. Add 1/2 teaspoon of Cayenne instead of jalapeño for a spice variation. 
  3. Make it curried by sautéing a small diced onion with 1 teaspoon curry powder. 
  4. Add richness to the soup with 1/4 cup soaked and pureed cashews. You will have to add a little heat to it if you do like cayenne or jalapeño or it will be bland.
5 from 1 vote
pea soup
Pea Soup made with Fresh Peas and Split-Peas
Prep Time
10 mins
Cook Time
50 mins
Total Time
1 hr
 

This protein-rich pea soup is hearty, healthy and delicious.

Course: Soup
Servings: 4 people
Calories: 337 kcal
Ingredients
  • 2 TBSB Olive Oil
  • 5 Cloves Garlic peeled and crushed
  • 1/2 Jalapeño Pepper sliced thin (optional)
  • 225 grams Leeks approx 1 large Leek, washed and roughly chopped
  • 200 grams Fennel approx 1 small Fennel, chopped
  • 3/4 TBSB Kosher Salt I prefer Himalayan Sea Salt
  • 1/4 teaspoon Black pepper freshly ground
  • 200 grams fresh/frozen geen Peas
  • 200 grams dried Split-Peas
  • 1 Bay Leaf
  • 25 grams Parsley Sprig
  • Rosemary Spring for Garnish (Optional)
  • Clotted Cream for Garnish (Optional)
Instructions
Stove Top Method
  1. In a 4-quart stockpot on medium heat, sauté the leeks, fennel, jalapeño, and garlic with the olive oil, salt, and pepper until the onions are translucent. About 8 minutes.

  2. Add the bay leaf, parsley split peas, fresh peas and vegetable stock. Bring to a boil. Skim off the foam while cooking. Simmer for another 40 – 50 minutes till the split peas are soft. Adjust for salt and pepper.

  3. Blend with an immersion blender or Vitamix till silky smooth. Serve hot.

Instant Pot or Electric Pressure Cooker Method
  1. On sauté mode, sweat the vegetables (leeks, fennel, jalapeño, and garlic). Add the stock, bay leaf, parsley dried peas and fresh peas.

  2. Cook under high pressure for 15 minutes and then let it naturally release for at least 5 minutes manually releasing it the rest of the way. 

  3. Blend with an immersion blender or Vitamix till silky smooth. Serve hot.

Recipe Notes
Nutrition Facts
Pea Soup made with Fresh Peas and Split-Peas
Amount Per Serving
Calories 337 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Sodium 1126mg 47%
Potassium 996mg 28%
Total Carbohydrates 51g 17%
Dietary Fiber 18g 72%
Sugars 9g
Protein 17g 34%
Vitamin A 40.9%
Vitamin C 66.8%
Calcium 11.3%
Iron 27.8%
* Percent Daily Values are based on a 2000 calorie diet.

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