Vegan Pea Soup

Ingredients

• 15 ml (1 tablespoon)olive oil
• 1 mediumonion (white, yellow or brown), chopped
• 5 ml (1 teaspoon)crushed garlic
• 5 ml (1 teaspoon)dried thyme
• 5 ml (1 teaspoon)oregano
• 804 g (6 cups)frozen peas
• 480 ml (2 cups)vegetable stock
• 400 ml (14 ounces)unsweetened canned coconut cream
• to tastesea salt and black pepper

Instructions

1. 1

   Soften the onion

   Heat the olive oil in a pot. Add the chopped onion, garlic, thyme and oregano, then sauté until the onion has softened.

2. 2

   Add the peas

   Tip in the frozen peas and stir them through the onion and herbs.

3. 3

   Simmer the soup

   Pour in the vegetable stock and coconut cream and bring the mixture to the boil. Lower the heat and cook until the peas are firm but tender.

4. 4

   Blend until smooth

   Blend the soup in the pot with an immersion blender, or transfer it to a jug blender in batches. If using a jug blender, return all the blended soup to the pot.

5. 5

   Season to taste

   Add sea salt and ground black pepper to taste.

6. 6

   Serve the soup

   Serve with an optional swirl of coconut cream and a sprinkle of ground black pepper.

What is vegan pea soup?

Pea soup is a familiar, comforting dish in many cuisines, with versions ranging from thick and hearty to smooth and light. This American-style version uses frozen peas and vegetable stock, with coconut cream in place of dairy for a rich, creamy finish.

The short cooking time helps the peas keep their bright colour and fresh flavour. Thyme and oregano add savoury notes without overpowering their sweetness.

Nutrition and macros by portion

The nutrition label shows one serving as written: 370 calories, 11g protein, 28g carbs, 26g fat.

The peas provide most of the carbohydrate and fibre, while coconut cream and olive oil account for much of the fat. Peas also contribute some protein, and the vegetable stock adds savoury flavour. For a more balanced plate, serve a bowl with wholemeal bread or alongside a protein-rich main.

Why frozen peas work

Frozen peas: they can go straight into the pot, so there is no need to shell or thaw them first. Their size and sweetness also make them easy to blend into a smooth soup.

Coconut cream: unsweetened coconut cream gives the soup its body and softens the peas' sweetness. Stir it in with the stock so it warms evenly.

Build flavour before simmering

Onion and garlic: sauté these with the dried herbs until the onion softens. This gives them time to mellow before the peas and liquid go in.

Herbs: thyme and oregano are added at the beginning, where their flavour can infuse the oil and the rest of the soup. Keep the heat moderate so the garlic does not brown.

Cook for a tender texture

Bring the stock and coconut cream to the boil, then turn the heat down to cook the peas gently. The recipe calls for peas that are firm but tender, rather than cooked until they lose all their shape.

Once blended, the soup should be creamy. If it seems very thick, stir it well before serving; the recipe does not specify adding extra liquid.

Blend with care

Immersion blender: blend directly in the pot, keeping the blade submerged to limit splashes. Move it around the pot until the soup is as smooth as you like.

Jug blender: work in batches rather than filling the jug to the top with hot soup. Return each blended batch to the pot before seasoning.

Serve it simply

A small swirl of coconut cream and a little ground black pepper make an easy finish. Both are optional, so the soup can also be served as it is.

For a fuller meal, pair it with bread or a sandwich. As a starter, serve smaller bowls before a main course.

Recipe notes & tips

• Chop the onion evenly so it softens at a similar rate throughout.
• Keep the heat moderate while sautéing to avoid browning the garlic.
• Stir the peas through the onion and herbs before adding the liquids.
• Cook the peas until tender, then blend rather than simmering them for a long time.
• Season after blending so you can judge the soup's flavour at the end.
• Reserve a little coconut cream for the optional serving swirl.

Variations

• Add mint: blend in a few fresh mint leaves for a cool, herbal note.
• Use basil: add fresh basil after cooking for a different fragrant finish.
• Boost the heat: add chilli flakes with the dried herbs.
• Add lemon: stir in a little lemon juice after blending for a sharper finish.
• Make it chunkier: blend only part of the soup, then stir it back into the pot.

Common mistakes to avoid

• Browning the garlic: it can taste bitter, so sauté over moderate heat and add the liquids once the onion softens.
• Overcooking the peas: they can lose their fresh colour and flavour, so stop when they are tender.
• Filling the blender: hot soup can spill or splatter, so blend it in batches.
• Skipping the final seasoning: taste after blending and adjust the salt and pepper before serving.
• Using sweetened coconut cream: it can make the soup taste sweet, so choose an unsweetened version.

How to store

Cool the soup and refrigerate it in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally, until hot throughout; add a splash of stock if it has thickened.

Frequently asked questions