Quick Frozen Pea Soup
This vegan pea soup is a creamy, comforting blend of peas, carrots, and warming spices. It’s gut-friendly, IBS-safe, and perfect for cozy lunches or light dinners.
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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
Seasoning:
- 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.