Quick Spinach and Pea Soup (Vegan)

This healthy, delicious spinach and pea soup comes together in only about 20 minutes. It is made using fresh spinach and frozen peas, which are both cooked very briefly in order to preserve their fresh, delicious flavour and vibrant colour.

This vibrant spinach and pea soup is one of the simplest and easiest to make soup recipes I've posted on the blog so far.  Despite containing a mere handful of ingredients it is also bursting with flavour.

Spinach and pea soup ingredients

I used frozen petits pois which are sweeter than regular garden peas and pair extremely well with slightly earthy spinach.  These 2 ingredients create a delicious flavour combination and you won't need to add any herbs into the mixture. Simple seasoning will suffice.

The only ingredients that require chopping in this spinach pea soup recipe are the garlic, onion and potato. (All the chopping will be done in no more than 3 minutes).

When to add the spinach and peas

This soup owes its vibrant green colour to its two main ingredients - peas and spinach.  I have added both towards the end of cooking in order to preserve their vibrant colour, flavour and nutritional benefits.  This method worked well in broccoli spinach soup as well as spinach and bean soup. You might also like roasted sweet potato and spinach soup.

Step-by-step recipe instructions

1.In a large pot heat up 2 tablespoons of the oil, add the chopped onion, garlic and cubed potato. Cook over a medium heat for 3 minutes stirring often.

2. Add half of the vegetable stock, cover and bring to the boil then simmer for about 10 minutes or until the potatoes are fully cooked.

3. Add the spinach, frozen peas and the rest of the stock, cover and bring to the boil again then simmer for 3 minutes.

4. Remove from the heat.

5. Puree, adjust the seasoning if needed and serve.

Serving suggestions

This creamy pea and spinach soup is delicious on its own, a knob of butter and dollop of yogurt or grated cheese (for a vegetarian option). Serve it with croutons, garlic bread, focaccia, cheesy breadsticks or sun dried tomato soda bread.

Top tips

• Use either frozen regular garden peas or petits pois (small, sweet peas).
• I recommend using baby spinach as it's a little sweeter than regular spinach.
• Both the spinach as well as the peas are at their best when cooked briefly so once you've added these into the pot bring the soup to the boil then simmer for 3 minutes only.
• Best served hot.
• Storing: Refrigerate for up to 3 days
• Freeze for up to 3 months.

You might also like

• Cold Cucumber Soup with Peas
• Vegan Split Pea and Potato Soup
• Creamy Zucchini Potato Soup

See ALL my creamy vegan soups recipes!

Keep in touch!

If you've made this simple pea and spinach soup I'd love to know how it turned out for you. Let me know in the comments below, thanks:)

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Quick Spinach and Pea Soup

This healthy, delicious spinach and pea soup is ready in only about 20 minutes. It is made using fresh spinach and frozen peas, which are both cooked very briefly in order to preserve their fresh, delicious flavour and vibrant colour.

5 from 1 vote

Print Pin Rate

Course: Lunch, Soup

Cuisine: gluten free, vegan

Prep Time: 3 minutes

Cook Time: 17 minutes

Total Time: 20 minutes

Servings: 6 people

Calories: 122kcal

Author: Monika Dabrowski

Equipment

• ▢
  Large pot with lid
• ▢
  Stick blender

Ingredients

• ▢ 300 g (10.58 oz) frozen peas petits pois or garden peas
• ▢ 150 g (5.29 oz) fresh spinach
• ▢ 1 medium onion chopped
• ▢ 1 garlic clove finely chopped
• ▢ 1 medium/large potato peeled, cubed
• ▢ 2 tbsp olive oil
• ▢ 700 ml (3 cups) vegetable stock hot
• ▢ Pepper to taste

Instructions

• In a medium pot heat up 2 tablespoons of the oil, add the chopped onion, garlic and cubed potato. Cook over a medium heat for 3 minutes stirring often.
• Add half of the vegetable stock, cover and bring to the boil then simmer for about 10 minutes or until the potatoes are fully cooked.
• Add the spinach, frozen peas and the rest of the stock, cover and bring to the boil again then simmer for 3 minutes.
• Remove from the heat, puree, adjust the seasoning if needed and serve.

Notes

• Use either frozen regular garden peas or petits pois (small, sweet peas).
• I recommend using baby spinach as it's a little sweeter than regular spinach.
• Both the spinach as well as the peas are at their best when cooked briefly so once you've added these into the pot bring the soup to the boil then simmer for 3 minutes only.
• Serving suggestions: Delicious on its own, with croutons, a knob of butter and dollop of yogurt (for a vegetarian option).
• Storing: Refrigerate for up to 3 days
• Freeze for up to 3 months.

Nutrition

Serving: 1serving | Calories: 122kcal | Carbohydrates: 16g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Sodium: 493mg | Potassium: 435mg | Fiber: 4g | Sugar: 5g | Vitamin A: 2975IU | Vitamin C: 33mg | Calcium: 52mg | Iron: 3mg

*Nutritional information is automatically generated and should be considered as an estimate.

**A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.

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