Spring Green Pea Soup

Recipes, Soups

Spring Green Pea Soup Simple Pea SoupSpring is in full bloom and with all the amazing fresh produce I’ve been enjoying lately, peas are amongst the best of them. Green peas are incredibly delicious, which is hard to believe coming from someone who used to dislike them so much growing up. Peas have a flavor and texture profile I’ve learned to love and appreciate especially in the plant-based lifestyle. This Spring Green Pea Soup highlights those very flavors I adore, slightly sweet, thick, creamy, nutty, and buttery all in the same bowl. Pair this Spring Green Pea Soup with crunchy and fresh pea shoots, pumpkin seeds, fresh chives, or garnish with Classic Cashew Cheese.

This soup is also fantastic to make ahead of time for the week ahead when you need a quick yet nourishing lunch, dinner, or side to a meal. The star of this soup are the obvious, green peas! Peas are one of my favorite vegetables this spring, which I think is rather amusing because I used to dislike them so much as a child. They’re incredibly nutrient dense with both vitamins and minerals, but even more so with protein! All of which are so important when practicing a healthy lifestyle, but especially my fellow plant-based eaters.

More peas please. So why am I loving peas lately and think you should too? Reason numero uno, flavor and texture. Give peas a chance when it comes to flavor and using them in ways you’ve never thought before. For example, most of us are familiar with using peas in soups, stews, or as a “boring” side dish; but have you thought about turning peas into a mash? What about into a hummus or dip? Dessert? Peas are greatly versatile because of their starchy texture and slightly sweet flavor, just some of the reasons why I love using peas in my cooking and hope you give them a try as well. Peas also have a buttery and nutty  flavor that’s unique to any veggie I’ve tried.

Peas pack a punch. The second and most important reason I adore peas is nutrition! The nutrition behind these little green beauties is amazing. Peas are loaded with vitamin K, B vitamins, minerals; and as I mentioned earlier plant-based protein, so much quality protein that plant-based protein powder companies have more recently started incorporating peas into their powder mixes. Most of my favorite brands of plant-based protein powders incorporate pea protein mixed with others such as brown rice and hemp. Just 1 cup of peas yields a whopping 8g of protein, that’s awesome in my book especially for one of the most underused vegetable protein sources out there!

Spring Green Pea Soup // nutritionstripped.com

Besides protein, peas also provide antioxidant and anti-inflammatory benefits, help with blood sugar regulation and type 2 diabetes because of the great fiber content, and may help with some types of digestive cancers including stomach due to the polyphenol content. Overall these peas pack a punch of nutrition, flavor, coupled by great texture.  As much as I recommend fresh and raw produce with most of my recipes and living a healthy lifestyle, frozen peas are perfectly fine to use, I actually prefer the frozen varieties for convenience but also the nutrient value doesn’t decrease/suffer because they’re frozen.

Nutrient breakdown of PEAS | *per 1 cup

  • Vitamin K } ~40% DV
  • B vitamins } B1, B2, B3, B6
  • Vitamin C } 26% DV
  • Manganese } 36% DV
  • Magnesium } 14% DV
  • Iron } 12% DV
  • Zinc } 15% DV
  • Copper } 27% DV
  • Potassium } 11% DV
  • Fiber } 9g per 1 cup of peas
  • Protein } 9g of protein per 1 cup peas
  • Carbohydrates } 25g of carbohydrates per 1 cup peas
  • Contains omega-3 fatty acids in the form of ALA

I really enjoyed the entire process of making this simple pea soup for you all, especially in our new kitchen (I’ll show more pictures soon!). It was a simple process that took me under 20 minutes from start to finish. As I mentioned I like using frozen peas for this, but you can use fresh green peas bought already shelled, or buy snap peas and shell them from start to finish. We started the garden a little late this year, but next year I plan on growing plenty of peas to use!

Spring Green Pea Soup // nutritionstripped.com Spring Green Pea Soup // nutritionstripped.com

Spring Green Pea Soup // nutritionstripped.com Spring Green Pea Soup // nutritionstripped.com

5.0 from 1 reviews
Spring Green Pea Soup
Recipe type: soup
Prep time: 
Cook time: 
Total time: 
Serves: 6
A delicious refreshing spring inspired soup using simple whole food ingredients and buttery sweet peas.
  • 5 cups fresh shelled peas or 20 ounce bag of frozen peas
  • 2 cups vegetable stock (low sodium, organic)
  • 2 cups filtered water
  • 1 cup chopped sweet onion
  • ½ cup pea shoots (for garnish)
  • ⅓ cup fresh mint, chopped
  • ⅓ cup fresh parsley, chopped
  • ¼ cup fresh chives, chopped (for garnish)
  • 2 tablespoons coconut oil
  • 2 teaspoons sea salt
  • ½ teaspoon ground black pepper
  1. In a large saucepan add the coconut oil and onion, cook over medium-low heat for 5 to 10 minutes, until softened.
  2. Add the vegetable stock and water and increase the heat to allow the mixture to come to a boil.
  3. Add the peas and cook for 3 to 5 minutes (very quick cooking), until the peas are tender. If you're using frozen peas it will only take 2-3 minutes.
  4. Taking the pot off of the heat, add in fresh herbs, salt, pepper, and adjust for seasonings.
  5. Next, pour half of the mixture into the blender (or divide the mixture in thirds) and puree/blend a little at a time until the entire mixture is creamy.
  6. Garnish with fresh cut chives, classic cashew cheese (recipe on blog), pumpkin seeds, hemp seeds, or pea shoots.
  7. Enjoy!
Nutrition Information
Serving size: ⅙th recipe (about 1 cup) Calories: 115 Fat: 5 Carbohydrates: 13 Protein: 5

Serve with // Nourishing Nut & Seed Bread with a spread of Classic Cashew Cheese or roasted garlic rubbed on the toasted bread with a light drizzle of olive oil. I also enjoy garnishing this soup with fresh cut chives, pumpkin seeds, pea shoots, red pepper flakes, cumin, or other fresh herbs.

Spring Green Pea Soup // nutritionstripped.com

I hope you all enjoy this spring inspired recipe as much as I have been! I’d love to hear how you’re liking this recipe in the comments below or even how you would enjoy this with the topping suggestions. Stay tuned for some really fun questions I have for you all tomorrow!

xx McKel

Share your thoughts

  • Beatriz

    Thank you for this recipe, McKel! I failed earlier this week at making a minted pea soup and had been trying to find a way to repurpose the ingredients…hopefully actually working with a recipe written by someone talented will help this time 🙂 Question: why divide the soup when putting it in the blender? Why not just put it in all at the same time? Is it a textural thing or a quantity thing or…? Again, thank you!

    • Beatriz

      Oh, also! Do you think that dill would go well in this instead of the parsley? Will the flavor compete weirdly with the mint?

  • I love this soup! Can’t wait to whip up a batch of my own. Thanks for the inspiration.

  • just love that spring green hue! sure puts you in the mood to garden!

  • Such a springy soup!!

  • Hayley

    Hey McKel, I was just wondering if you could use split peas to make this soup? I know it would probably need to be cooked for a few hours though! I’m really excited to try this recipe and your blog has been such an inspiration for me to meal prep and eat healthier foods, so thank you so much!

    • Of course you could try it with split green peas and adjust the cook time for it. Thank you so much for your sweet comments and supporting my blog <3

  • Petra

    can I make this soup with homemade chicken stock (leftover baked chicken, incl. carcass, bones, skin)? Or would it be too strong for springy soup? In case I can, should I still use water as your recipe suggests, or can I use just chicken stock alone?
    Thank you 🙂

    • That’s a great question- I wouldn’t recommend chicken stock because the flavor won’t be the same as it would be with vegetable stock- it might be too strong!

  • Katya

    Thank you for sharing this lovely recipe.
    The soup came out absolutely amazing!!! And very easy and quick as well.

  • LaShanna

    This made a delicious and fast lunch! I don’t like mint so I added curry powder instead and it came out great. I also used less coconut oil with no problem.

    • McKel Hill

      That’s great LaShanna, love how you made it your own by improvising 😉

  • Shelley

    I would like to serve as first course for party of 14 people.
    How far in advance can i make this recipe and keep it chilled in refridgerator?
    Can it be frozen?
    If frozen, what is the best way to reheat, Or serve at room temperature?
    Is this intended to be served chilled or hot?
    Thank you,

    • McKel Hill

      I would recommend making it no more than a day ahead for your party and not freezing it before serving. Serve warm or chilled, I prefer warm!


See what wellness looks like #IRL

follow @nutritionstripped

Looking for something? Let's find it!

Terms & Conditions

Photography, recipe, and content Policy

All content is copyright of Nutrition Stripped and shall not be copied, replicated, or duplicated. Please be courteous, respectful, and refrain from using it as your own. You may share a recipe or image only by contacting, referring, or directly linking back to Nutrition Stripped.

Photography and Recipe Policy 
We’re extremely flattered when asked to publish NS photography on a website or blog. We ask that if you’d like to share a recipe, photography, or content, you must get permission from the team first. Please keep in mind that all written content, photography, recipes, and general writing are copyrighted materials which have been a labor of love in the production of and have worked very hard to produce it.

Nutrition Stripped policy is as follows if you want to do the following:
To promote a recipe or photograph from my site You may post one photo as long as you give a direct link back to the post where you found the photograph/material including in the content a mention of McKel Hill, MS, RD from Nutrition Stripped. You may not republish the recipe itself. To use my photography for promotion other than sharing my original works you must request permission beforehand, a simple email will do. You may not republish my recipe or multiple recipes without direct permission. We occasionally allow other websites to post my recipes; which is decided at my discretion on a case-by-case basis and mostly with those we have an agreement with for example with my blog writing contributions. Please uphold the standards of the U.S. copyright laws for recipes and mycopyright policy.


Nutrition Stripped © 2016

Privacy Policy

Personal identification information
We may collect personal identification information from Users in a variety of ways, including, but not limited to, when Users visit our site, subscribe to the newsletter, and in connection with other activities, services, features or resources we make available on our Site. Users may be asked for, as appropriate, name, email address. Users may, however, visit our Site anonymously. We will collect personal identification information from Users only if they voluntarily submit such information to us. Users can always refuse to supply personally identification information, except that it may prevent them from engaging in certain Site related activities.

Non-personal identification information
We may collect non-personal identification information about Users whenever they interact with our Site. Non-personal identification information may include the browser name, the type of computer and technical information about Users means of connection to our Site, such as the operating system and the Internet service providers utilized and other similar information.

Web browser cookies
Our Site may use “cookies” to enhance User experience. User’s web browser places cookies on their hard drive for record-keeping purposes and sometimes to track information about them. User may choose to set their web browser to refuse cookies, or to alert you when cookies are being sent. If they do so, note that some parts of the Site may not function properly.

How we use collected information
Nutrition Stripped may collect and use Users personal information for the following purposes: To improve customer service, information you provide helps us respond to your customer service requests and support needs more efficiently. To personalize user experience, we may use information in the aggregate to understand how our Users as a group use the services and resources provided on our Site. To improve our Site, we may use feedback you provide to improve our products and services. To run a promotion, contest, survey or other Site feature. To send Users information they agreed to receive about topics we think will be of interest to them. To send periodic emails, we may use the email address to respond to their inquiries, questions, and/or other requests. If User decides to opt-in to our mailing list, they will receive emails that may include company news, updates, related product or service information, etc. If at any time the User would like to unsubscribe from receiving future emails, we include detailed unsubscribe instructions at the bottom of each email.

How we protect your information
We adopt appropriate data collection, storage and processing practices and security measures to protect against unauthorized access, alteration, disclosure or destruction of your personal information, username, password, transaction information and data stored on our Site. Sensitive and private data exchange between the Site and its Users happens over a SSL secured communication channel and is encrypted and protected with digital signatures.

Sharing your personal information
We do not sell, trade, or rent Users personal identification information to others. We may share generic aggregated demographic information not linked to any personal identification information regarding visitors and users with our business partners, trusted affiliates and advertisers for the purposes outlined above. We may use third party service providers to help us operate our business and the Site or administer activities on our behalf, such as sending out newsletters or surveys. We may share your information with these third parties for those limited purposes provided that you have given us your permission.

Changes to this privacy policy
Nutrition Stripped has the discretion to update this privacy policy at any time. When we do, we will revise the updated date at the bottom of this page and send you an email. We encourage Users to frequently check this page for any changes to stay informed about how we are helping to protect the personal information we collect. You acknowledge and agree that it is your responsibility to review this privacy policy periodically and become aware of modifications.

Third party links
Occasionally, at our discretion, we may include or offer third party products or services on our website. These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at http://www.networkadvertising.org. To opt-out of this type of advertising, you can visit http://www.aboutads.info/choices.

By using this Site, you signify your acceptance of this policy and terms of service. If you do not agree to this policy, please do not use our Site. Your continued use of the Site following the posting of changes to this policy will be deemed your acceptance of those changes. Privacy policy created by http://www.generateprivacypolicy.com last modified on 7/31/13

We allow third party companies to serve ads and/or collect certain anonymous information when you visit our Web site.  These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at http://www.networkadvertising.org. To opt-out of this type of advertising, you can visit http://www.aboutads.info/choices.

Disclosure Policy

Nutrition Stripped works with brands all over the globe that we can stand behind and that we know you’ll love too! Companies and brands will send me products to try or develop recipes with. Whenever I review or refer to a product that was provided to me, I will make it clear in the post, otherwise it is a product that I have purchased and will not necessarily mention in that post. 

Disclosure Policy
This policy is valid starting from 16 June 2013. This blog is a personal blog written and edited by Nutrition Stripped. For questions about this blog, please contact Support [at] nutritirionstripped [dot] com.

This blog accepts forms of cash advertising, sponsorship, paid insertions or other forms of compensation. This blog abides by word of mouth marketing standards. We believe in honesty of relationship, opinion and identity. The compensation received may influence the advertising content, topics or posts made in this blog. That content, advertising space or post will be clearly identified as paid or sponsored content.

While this blog may be compensated for a review of a product or service, such compensation will never have an effect on the honest opinion that I present on this blog. If we claim or appear to be experts on a certain topic or product or service area, we will only endorse products or services that we believe, based on our expertise, are worthy of such endorsement. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer or provider. This blog does contain content which might present a conflict of interest. This content will always be identified.

Questions? Please e-mail Support [at] nutritionstripped [dot] com or refer to the FTC’s ruling on blogger disclosure: FTC Rules on Sponsored Conversations

Release of Liability
Any item promoted/advertised/sponsored on this site that you choose to partake in is your decision and I am not liable for any problems that arise including, but not limited to: not receiving products, receiving broken or damaged goods, seeing an item you bought go on sale after you buy it, technical difficulties with sites that I link to. Furthermore, any information you submit to any external site is at your own risk.

Affiliate Discretion Notice

Nutrition Stripped is a participant of several affiliate programs which is designed to provide a means for sites to earn advertising fees by advertising and linking directly to sources that Nutrition Stripped genuinely likes. If you click on any of those links, which are known as “affiliate links”, and make a purchase within a certain time frame, I’ll get a small commission. The commission is paid by the third parties, not by you! Affiliate links and resources earned help support my efforts here at Nutrition Stripped, thank you!

Need help? Support

T-shirt Size Chart

Size US Sizes UK Sizes AUS Sizes
Small (S) 2-4 32-34 6-8
Medium (M) 6-10 36-40 9-13
Large (L) 10-14 40-44 13-17


No worries, just shoot us a quick email at [email protected] with SHOP in the subject and let us know what size you’re looking for and we’ll set you up!

Avocado Love t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The boxy crop tee doesn’t show the tummy, just slightly when you raise your hands.

Matcha Matcha Matcha t-shirt is made with a durable 100% cotton blend. It runs a bit on the larger side, but shrinks an entire size due to the cotton.

Kale Made Me Do It t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves are purposefully a little loose, hanging off the shoulders giving room to move.

Good Food Good Vibes t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves have a deep scoop showing your side body more than a normal tank, great to show off a touch of your sports bra, lacy bra, or any tank underneath.

Each t-shirt is individually hand screen printed here in Nashville, TN by our friends Grand Palace Printing. Each design is printed multiple times to ensure quality color. A lot of love goes into making every single t-shirt, here’s how to take care of it when it gets to you:

+ Wash cold
+ Line dry or lay flat to dry to retain best color and size

Shop Support

Have questions about your order? Exchanges/returns, or just to share a testimonial of your experience with Nutrition Stripped? We’re happy to help answer any and all questions you might have. Please email us at [email protected].

Follow me on Snapchat

Send this to friend