Simple and Nutritious Vegan Pea Soup

I was recently in Portugal and I had the most amazing pea soup in Lisbon at the TimeOut Market. I had never tasted a pea soup that was so fresh, simple and flavorful. I came back from Portugal with a mission to recreate it! I really wanted the full sweetness of fresh peas to come through, so this recipe is again… super simple and nutritious. Vegan pea soup for the win!!!

I love fresh peas but I don’t care for shelling them. So much work for so few peas! I recommend using the Trader Joes fresh English peas… the only bummer is they’re not organic. Obviously organic is preferred, so feel free to swap out fresh for frozen. Peas are a great source of vitamins and minerals. According to the WHfoods, “Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium, and choline.” Also, just one cup of peas has 8 grams of protein! So many reasons to eat your peas. I guess mom was right. LOL.

ayurveda plant based pea soup


Ingredients for Fresh Vegan Pea Soup

  • 1 10 oz. package of fresh English Peas from Trader Joes (you could also use frozen peas– but IMO fresh is best)
  • 2 cups vegetable broth
  • 2 medium-sized shallots, sliced
  • 1 teaspoon olive oil
  • salt and pepper to taste
  • micro greens (optional)
  • croutons (optional)

Vegan Pea Soup Cooking Instructions

  1. In a medium sized pot, over medium heat, add your oil and shallots. Saute the shallots until soft.
  2. Add vegetable broth and peas. Bring to a boil and then drop back down to a simmer. Cook until peas are just soft, but not mushy.
  3. Transfer to a blender and blend away. Transfer back to your pot and season with salt and pepper to taste.
  4. Top your soup with your favorite toppings. I like to add microgreens and croutons… my husband likes to add pancetta.



Healthy Cauliflower Soup Recipe

I’m always trying to find ways to incorporate more veggies into my diet and Steve and I have been on a cauliflower kick lately or maybe I should say still! We make this AMAZING creamy cauliflower soup every fall and winter, so it’s not a surprise that it would show up here. The hazelnuts really give this soup a rich, creamy texture. It’s perfect for the cooler fall weather we’ve been having in Bend.


Toasted Hazelnut and Cauliflower Soup Ingredients

  • 1 head of cauliflower, florets only
  • 3-4 large shallots, sliced into 1/4 inch ribbons
  • 2/3 cup toasted hazelnuts
  • 4 roasted garlic cloves, minced
  • 7-8 cups of veggie broth
  • 2 T. olive oil
  • salt and pepper to taste

Easy Instructions for Your Hazelnut and Cauliflower Soup

1. Toast the hazelnuts in the toaster oven or regular oven. Our toaster oven gets nice and hot and it took less than 8 minutes to get them a nice golden color. Be careful not to burn the hazelnuts. Once the hazelnuts are toasted remove the skins by rolling them between your hands. Discard the skins.

2. Heat oil on medium in a large soup pot. Add shallots and saute until soft and then add garlic being careful not to burn the garlic.

3. Add the cauliflower florets to the pot and saute for a few minutes. Season with salt and pepper.

4. Now it’s time to add the veggie broth. Start with 5-6 cups. Bring it to a boil, then let it simmer uncovered for about 20 minutes. Depending on how much liquid cooks off you may want to add another cup or two of broth, so your soup won’t turn out like baby food.

5. Once the cauliflower is tender and the broth has simmered down let it cool slightly, then add it to your blender or food processor with the toasted hazelnuts. Blend until the soup reaches your desired consistency. I was able to put the entire batch into our blender, but it might be necessary to blend in batches. (Note: sometimes I like to pre-blend/process the toasted hazelnuts, it seems to give the soup a creamier texture)