Green Pea Soup


October 30, 2015

A non-dairy soup that contains protein-rich vegetable. You can use any varieties of frozen or fresh peas such as green, English, snow, and snap peas.

  • Prep: 10 mins
  • Cook: 20 mins
  • Yields: 6 Servings


1 (20 oz.) bag of frozen green peas

4 cups of low-sodium vegetable stock

1 medium onion, chopped

1 clove of garlic, minced

2 leeks, chopped, rinsed thoroughly, and drained

½ cup fresh mint, chopped

½ cup fresh parsley, chopped

1 tbsp. of olive oil

Salt and pepper to taste


1In a large saucepan, sauté onion and leeks with 1 tablespoon of olive oil over medium heat for 5 minutes or until tender.

2Stir in minced garlic. Cook for 1 minute.

3Add vegetable stock. Bring to boil.

4Add green peas and cook over medium heat for 3 minutes.

5Remove from the heat. Add parsley and mint leaves into the peas mixture. Cool mixture at room temperature for 10 minutes.

6Puree the pea soup mixture in a blender or using immersion/stick blender. Blend until smooth.

7Season with salt and pepper to taste.

8OPTIONAL: Reheat the pureed soup for 3-5 minutes to thicken the consistency.

*Consult with your dietitian to make sure this recipe fits in your diet plan and stage.

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