5-Ingredient Pea Soup

5-Ingredient Pea Soup

Classification: Gluten-Free • Vegan • Vegetarian • Dairy-Free • Family-Friendly • Autism-Friendly

Looking for an easy gluten-free pea soup, a comforting healthy vegetable soup, or a simple meal made with everyday ingredients? This 5-Ingredient Pea Soup combines sweet peas, potato, onion, garlic, vegetable stock, fresh parsley, and a squeeze of lemon to create a creamy, nourishing soup that's naturally full of flavour. It's quick to prepare, budget-friendly, and perfect for lunch, dinner, or meal prep.

At Nutrition by Angie, we love recipes that show just how delicious simple ingredients can be. This naturally gluten-free soup is wholesome, vibrant, and packed with vegetables, making it a comforting meal for the whole family.

Benefits of the Main Ingredients

Onion

Onions provide natural sweetness as they cook while supplying vitamin C, fibre, and naturally occurring antioxidant compounds that build the soup's flavour.

Garlic

Garlic adds rich savoury depth while containing naturally occurring antioxidant compounds that enhance the overall taste of the soup.

Potato

Potatoes provide complex carbohydrates for lasting energy along with vitamin C, potassium, vitamin B6, and fibre. They also help create a naturally creamy texture without the need for cream.

Peas

Peas are naturally rich in plant-based protein, fibre, vitamin C, vitamin K, folate, manganese, and antioxidants. Their natural sweetness gives the soup its vibrant flavour and beautiful green colour.

Vegetable Stock

A good-quality vegetable stock creates a flavourful base while allowing the fresh vegetables to shine.

Fresh Parsley

Parsley provides vitamin K, vitamin C, vitamin A, and naturally occurring antioxidants while adding freshness and colour to the finished soup.

Lemon Juice

Fresh lemon juice brightens the soup with vitamin C and a touch of acidity, enhancing the sweetness of the peas and creating a beautifully balanced flavour.

Why You'll Love This Recipe

This 5-Ingredient Pea Soup is creamy, comforting, and surprisingly flavourful despite its simple ingredient list. The potato creates a velvety texture, while the peas provide natural sweetness and vibrant colour. Naturally gluten-free, vegan, and dairy-free, it's an excellent choice for meal prep, light lunches, or cosy dinners.

Whether you're looking for a healthy gluten-free soup, easy vegan recipe, quick vegetable soup, or a nourishing family meal, this pea soup is sure to become a favourite.

Autism-Friendly Benefits

This soup can be blended until completely smooth, creating a soft, consistent texture that many autistic individuals may find comforting. The parsley can be stirred in, finely blended, or omitted depending on individual preferences, while the lemon juice can be adjusted for a milder flavour. Peas provide plant-based protein, fibre, and vitamins C and K, while potatoes offer gentle carbohydrates for lasting energy. As every autistic individual has unique sensory preferences, the flavour, consistency, and texture can easily be adapted to suit individual needs.

Tip

Serve with gluten-free bread, grilled cheese, roasted chickpeas, or a side salad for a complete meal. For extra creaminess, stir in a spoonful of Greek yogurt, crème fraîche, or coconut milk before serving. Garnish with extra parsley, freshly cracked black pepper, toasted pumpkin seeds, or a drizzle of olive oil. Leftovers keep well in the refrigerator for up to four days and freeze beautifully for up to three months.