green never tasted so cozy
Table of contents
About this recipe
The next soup comes with an embarrassing confession: when I was little, I was addicted—seriously addicted—to that instant pea soup powder from Cup-a-Soup! You know, the one you just add boiling water to? Luckily, my parents didn’t encourage that kind of thing at home, so I mostly got real, homemade soups. Still, I’ll always have a soft spot for that quick-fix version I could make in five minutes with zero kitchen skills. Ever since, I’ve been obsessed with creamy, thick pea soups—smooth yet with a few peas and tiny carrot cubes for texture.
The herbs here are chives, coriander (or parsley if you’re one of the coriander-haters), and a bay leaf. Normally, I love adding mint leaves, but since I didn’t have any this time, I went for something with a bold, tangy kick instead—finely chopped pickled pepperoncini (a.k.a pickled Basque peppers or Piparras).
I made this pea soup because I wanted a creamy, simple, quick to prep, and uses minimal ingredients soup, yet packed with nutrients. Perfect for anyone who wants warm comfort food that’s gentle on the gut, full of protein and fiber, and satisfying without heaviness.
Why This Frozen Pea Soup Is Healthy
This green beauty is more than comfort food — it’s real nourishment in a bowl. Green peas are a powerhouse of plant-based protein, fiber, and micronutrients like iron, magnesium, and vitamin K, all supporting steady energy and healthy digestion. Because they’re also rich in resistant starch, they help feed the good gut bacteria — making this soup a quiet hero for anyone with sensitive digestion or IBS.
Carrots bring natural sweetness and beta-carotene, while ginger keeps things warm and anti-inflammatory — especially soothing if your stomach needs a gentle touch. Herbs like parsley, dill, and mint boost antioxidants and freshness while helping digestion (mint, especially, is known to calm the gut).
Ingredient Notes & Substitutes
Peas – Frozen, bright green, high in fiber and protein.
Carrots – Diced small, adds natural sweetness. Can swap with parsnip.
Mint – Optional, fresh leaves, optional for aroma and freshness.
Pickled pepperoncini – Optional, adds tangy spice.
Parsley – Fresh, adds antioxidants and color. Can swap with cilantro.
Chives – Small handful, gentle onion flavor.
Dried dill – Optional, aromatic and adds extra flavor.
Boiling water – Adjust to desired soup thickness.
Bay leaves – Aromatic seasoning, remove before blending.
Ground ginger – Adds warmth and anti-inflammatory benefits.
Vegan cooking cream – Optional, 150–250 ml, adds creaminess without dairy.
Olive oil – 2 tbsp for frying, healthy fat.
Pepper – Freshly ground for flavor.
Cumin – 1 tsp, earthy spice.
Nutritional yeast – 2 tbsp, adds umami and B vitamins.
Organic vegetable broth powder – Optional for extra flavor.
Ras el hanout – Aromatic North African spice blend.
IBS & Low-FODMAP Tips
- Peas – Frozen green peas are generally easier to digest than dried split peas. Stick to 1–1.5 cups per serving for IBS-friendly portions. If using split peas, soak them 3–4 hours before cooking to reduce potential digestive issues and limit portions to about ¾–1 cup cooked per serving.
- Pickled peppers are optional; avoid if sensitive to vinegar.
- Stick to a moderate portion of peas (1–1.5 cups) for IBS-friendly servings.
- Ginger – Helps calm digestion and can reduce bloating, so don’t skip it.
- Serving size – Start with a smaller bowl if you’re sensitive and pair with low-FODMAP bread or a small salad to balance the meal.
Using Split Peas Instead of Frozen Peas
1. Choose the right type:
Use green split peas, not yellow (the yellow ones taste more earthy and less sweet). Green split peas will give you that classic creamy pea soup texture — thicker and more rustic than with frozen peas.
2. Adjust the cooking time:
Split peas need 35–45 minutes to fully soften (depending on your stove and water amount). You’ll want to simmer them until they’re completely tender before blending.
→ If you’re using split peas, skip the frozen peas entirely and use 250 g (about 1¼ cups) dried split peas instead of 800 g frozen.
3. Adjust the water:
Start with 1.3–1.5 liters boiling water instead of 1–1.2. Split peas absorb more liquid as they cook.
4. Cook order changes:
After sautéing the carrots and ginger, add the rinsed split peas and spices right away, then the boiling water and bay leaves. Let it simmer until tender before adding herbs and cream at the end.
5. Texture:
Split peas will give you a naturally thicker, heartier soup. You can blend it smooth or leave it a little chunky for a rustic feel.
6. IBS note:
Split peas are moderate-FODMAP, so stick to a smaller portion (about ¾–1 cup cooked per serving) if you’re sensitive. To make it easier to digest, soak the split peas for 3–4 hours before cooking, then rinse well.
Recipe card with notes
Quick Frozen Pea Soup
Equipment
- Deep pot
- Blender or immersion blender
- Knife & cutting board
Ingredients
- 800 g frozen peas
- 2 carrots (diced small)
- ¼ cup mint leaves (optional)
- 2 pickled pepperoncini (chopped (optional))
- ¼ cup parsley
- Small handful of chives
- 2 tsp dried dill (optional)
- 1-1.2 liters boiling water
- 1-2 bay leaves
- 2 tsp ground ginger
- 150-250 ml vegan cooking cream (using Oatly)
- 2 tbsp olive oil
- 1 tbsp + 1 tsp salt
- Pepper
- 1 tsp cumin
- 2 tbsp nutritional yeast
- 1 tbsp organic vegetable broth powder
- 1 tsp ras el hanout
Instructions
- Chop herbs – Finely chop mint, parsley, and chives, set aside.
- Sauté vegetables – Heat olive oil in a deep pot over medium heat. Add diced carrots and ground ginger, stirring until carrots begin to soften (about 2 minutes). If using, add chopped pepperoncini.
- Add peas & spices – Stir in frozen peas and sprinkle in salt, pepper, cumin, nutritional yeast, broth powder, ras el hanout, and optional dried dill. Mix so spices coat the vegetables, then pour in 1 liter boiling water.
- Add herbs & bay leaf – Stir in chopped herbs and bay leaves. Cover and cook 10–15 minutes until vegetables are soft.
- Set aside some vegetables – Strain ¼-⅓ cup of peas and carrots, removing as much liquid as possible. Set aside to add later for texture.
- Blend soup – Remove bay leaf and blend soup with an immersion blender until smooth. Add the reserved vegetables only if a thicker texture is desired.
- Add cream & finish – Return soup to low–medium heat, stir in vegan cream, add reserved vegetables, cook 2 more minutes, then remove from heat. Adjust seasoning to taste.
Video
Notes
- IBS-friendly: limit peas per serving; use only green parts of chives.
- Storage: keeps in fridge for 4-5 days, freeze up to 1 month.
