5-Ingredient Vegan Pea Soup
Diet Category: Vegan • Vegetarian • Plant-Based • Dairy-Free • Gluten-Free* • High-Fibre • Low-Fat • Whole-Food Plant-Based
*Use certified gluten-free vegetable stock if required.
Introduction
This easy 5-Ingredient Vegan Pea Soup is a fresh, creamy and comforting plant-based soup made with peas, potato, onion, garlic and vegetable stock. Finished with fresh parsley and a squeeze of lemon juice, it's a simple recipe that's perfect for a healthy vegan lunch, light dinner or meal prep.
Green peas provide plant-based protein and fibre, while potato gives the soup a naturally thick and creamy consistency without needing cream or dairy. Onion and garlic create a savoury base, and fresh lemon juice adds brightness that complements the natural sweetness of the peas.
Ready with just a handful of everyday ingredients, this healthy vegan pea soup is naturally dairy-free, low in fat and easy to make gluten-free. Serve it on its own for a lighter meal or pair it with wholegrain or sourdough bread for a more substantial plant-based lunch.
Benefits of the Main Ingredients
Green Peas
Green peas are a nutritious legume that provide both plant-based protein and dietary fibre. They're also a source of vitamin C, vitamin K, folate and several B vitamins. Their naturally sweet flavour and creamy texture make them particularly well suited to blended vegan soups.
Potato
Potatoes provide carbohydrates for energy as well as potassium, vitamin C and vitamin B6. When blended into soup, potato creates a naturally thick and creamy consistency without requiring dairy, cream or large amounts of added fat.
Onion
Onions create a flavourful base for the soup while providing fibre and naturally occurring plant compounds, including the flavonoid quercetin. Cooking them also brings out their natural sweetness, which pairs beautifully with green peas.
Garlic
Garlic adds plenty of savoury flavour and contains naturally occurring sulfur-containing compounds. Using aromatic ingredients such as garlic is an easy way to build flavour in plant-based recipes without relying heavily on salt or rich sauces.
Parsley
Fresh parsley adds colour and freshness while providing vitamin K, vitamin C and carotenoid plant compounds. Adding fresh herbs at the end of cooking also gives the finished soup a brighter flavour.
Lemon Juice
Fresh lemon juice adds acidity and helps balance the natural sweetness of the peas. It's also a source of vitamin C, which can support the absorption of non-haem iron from plant foods when eaten as part of the same meal.