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    Home » Recipes » Soups/Salads

    Quick Spinach and Pea Soup (Vegan)

    November 12, 2017 By Monika Last Updated February 3, 2022 10 Comments

    Jump to Recipe
    Pea soup with croutons in white bowl with lime in background.

    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.

    Top down view of green pea soup in 2 white bowls with croutons, lime wedges, spoons and dish of croutons on oven tray.

    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.

    Cubed potatoes and chopped onion in large pot with spoon.

    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.

    Cubed potatoes and chopped onion with stock in large pot.

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

    Fresh spinach and frozen peas in large pot.

    4. Remove from the heat.

    Spinach and peas in large pot with stock.

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

    Pureed spinach and pea soup in large pot with hand blender in top right corner.

    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.

    Green pea soup in 2 bowls with croutons, lime wedges, croutons in small dish and spoons on dark oven tray.

    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:)

    Follow me on Facebook, Instagram and Twitter for regular recipe updates! Or you could subscribe to this blog and receive all my latest recipes right into your mailbox!

    Top down view of split pea soup in 2 white bowls with croutons, lime wedges, spoons and dish of croutons on oven tray.

    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 2 votes
    Print Pin Rate
    Course: Lunch, Soup
    Cuisine: gluten free, vegan
    Prep Time: 3 minutes
    Cook Time: 17 minutes
    Total Time: 20 minutes
    Servings: 6 servings
    Calories: 122kcal
    Author: Monika Dabrowski

    Equipment

    • Large pot with lid
    • Stick blender

    Ingredients

    • 5.29 ounces (150 g) fresh spinach
    • 2½ cups (300 g) frozen peas petits pois or garden peas
    • 1 medium onion chopped
    • 1 garlic clove finely chopped
    • 1 medium/large potato peeled, cubed
    • 2 tablespoons olive oil
    • 3 cups (700 ml) 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.

    Tried this Recipe? Pin it for Later!Mention @Monika8021 or tag #EverydayHealthyRecipes!

     

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    1. Natasha

      January 05, 2023 at 2:50 pm

      5 stars
      Delicious quick and easy thank you !

      Reply
      • Monika

        January 05, 2023 at 3:07 pm

        You are welcome:)

        Reply
    2. Angela / Only Crumbs Remain

      November 19, 2017 at 8:50 am

      I love the sound of this Monika and the colour of it is just so fabulous!
      Angela x

      Reply
      • Monika

        November 19, 2017 at 11:12 pm

        Thank you Angela!

        Reply
    3. Kate - gluten free alchemist

      November 16, 2017 at 9:54 pm

      What a gorgeous colour! This soup sounds delicious Monika and I love the photos too! x

      Reply
      • Monika

        November 18, 2017 at 8:54 am

        Thank you Kate!

        Reply
    4. Corina

      November 14, 2017 at 7:13 pm

      It sounds really delicious and I think it's a great idea to top it with a little lemon or lime juice. Such a lovely flavour!

      Reply
      • Monika

        November 14, 2017 at 7:34 pm

        Thanks Corina, glad you like it:)

        Reply
    5. Eb Gargano | Easy Peasy Foodie

      November 14, 2017 at 2:23 pm

      YUM!! I love how healthy this is all while being totally delicious AND easy! My kind of recipe 😀 Thanks for linking it up to #CookBlogShare Eb x

      Reply
    6. Life Diet Health

      November 12, 2017 at 5:48 pm

      Monika what a gorgeous looking bright and cheery soup. I love that it's vegan and gluten free too so everyone can enjoy it. Thanks so much for sharing & linking to Fiesta Friday ☺

      Reply

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