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Healthy, affordable meals don’t get much better than this creamy Green Pea Soup! It’s easy to make with frozen peas and fresh herbs but will surprise you with its protein. Dairy-Free, Nut-Free, Oil-Free Option.
The humble frozen pea is the star of this Frozen Green Pea Soup recipe. What was once an everyday, budget-friendly vegetable stuffed in the freezer is now part of a dish you’ll crave! Indulgent, cozy, and packed with plant-based protein, this all-weather soup will surprise you.
Table of Contents
A Gorgeous Green & Budget-Friendly Soup!
I’m a year-round soup girlie, so you’ll find me cozying up with a bowl of this Frozen Green Pea Soup even in the middle of summer. Light yet cozy, savory-sweet, and packed with plant-based protein, it’s the perfect light meal or side dish to slurp for any occasion.
Hidden behind its fresh and fancy flavors are a handful of everyday, budget-friendly ingredients, like protein-packed frozen peas! I love using frozen produce in recipes as it’s available year-round, harvested at its peak freshness, and affordable. The other 8 ingredients are super tasty and take less than 30 minutes to transform into this vibrant green and surprisingly nutritious soup.
Ingredients for Dairy-Free Pea Soup
This healthy recipe takes minutes to throw together using kitchen staples:
- Onion and garlic: A duo of sauteed yellow onion and fresh garlic cloves start this soup off with a foundation of savory flavor.
- Fresh herbs: Fresh parsley and dill add a pop of refreshing, earthy flavors to every spoonful. Mint and basil would be great substitutions here!
- Frozen peas: Can you think of a better way to use that bag of frozen peas stuffed in the back of your freezer? Other than my Pea Pesto Pasta, this is my favorite way to use them up. I love how this everyday veggie gives the soup a subtle sweet flavor, the most gorgeous green color, and lots of plant-based protein and fiber.
- Coconut milk: Opt for light canned coconut milk. It doesn’t leave a coconutty flavor behind and isn’t quite as rich or heavy as full-fat coconut milk (although that’s fine to use if it’s what you have in your cupboard).
- Vegetable broth: Any store-bought or homemade vegetable broth will do just fine.
How to Make Vegan Pea Soup with Frozen Green Peas
- Sauté the onion in a large, oiled pot until soft. Stir in the garlic, dill, and parsley and sauté for 1 more minute.
- Pour the peas, coconut milk, and vegetable broth into the pot.
- Boil the soup, then lower the heat to a simmer.
- Blend the soup with an immersion blender until smooth.
- Taste, then adjust the flavor with salt and black pepper as needed.
- Serve in bowls with fresh dill and black pepper on top. Enjoy!
Caitlin’s Cooking Tips
- If you don’t have an immersion blender, transfer the soup to a regular blender with a venting lid. Blend until smooth, then pour it back into the saucepan to reheat for a few minutes.
- Adjust the thickness. Remember that the amount of broth you use will determine the thickness of your soup. 3 cups or so of broth = thinner, more brothy soup, and only 2 cups of broth = a thick and velvety consistency.
Serving Suggestions
Enjoy this soup on its own when you’re craving something filling yet light and nourishing. A hunk of crusty bread on the side is fantastic for dunking or you can serve it over cooked rice to bulk up the meal.
The fresh flavors and vibrant green color make this soup a wonderful spring and summer side dish, appetizer, or light meal. Top every bowl with fresh herbs, freshly ground black pepper, or a drizzle of olive oil, and serve it with fresh but filling main dishes, like this Mediterranean Chickpea Pasta Salad, this Triple Tomato Basil Orzo Salad, or a Vegan Chickpea Salad Sandwich.
It doubles as a cozy and warming comfort food for winter and fall, too! Enjoy it with this Vegan Shepherd’s Pie or this Winter Kale Salad to warm you from the inside out.
If you’re looking for more nourishing soups that don’t skimp on flavor, you’ll also love this Roasted Tomato Soup, this Quick Vegan Minestrone Soup, and this Sweet Potato Kale Soup.
How to Store Green Pea Soup
Once it’s cooled to room temperature, the leftover pureed pea soup will store nicely in the refrigerator for up to 5 days or in the freezer for up to 2 months. Keep the batch in individual airtight containers so it stays fresh and flavorful.
Reheat the leftovers quickly in the microwave or in a small to medium saucepan over medium heat on the stove. The consistency will thicken slightly as the soup cools, so stir in a splash of broth or water to thin it.
Substitutions and Variations
- Oil-Free Option: Sauté the onion and garlic with an extra 1/4 cup (60 ml) of vegetable broth or water instead of the olive oil. Add more to the pot as necessary if the aromatics are starting to stick.
- Coconut-Free Option: Replace the coconut milk with another rich and creamy non-dairy milk. I wouldn’t recommend store-bought nut milk from a carton, though, as it’ll be too thin.
Recipe FAQs
That’s easy! Green split peas are just regular green peas that have been dried and split in half to help them cook faster.
Sure! Sauté the onion, garlic, and herbs as normal before dumping the mixture in the slow cooker. Add the peas, coconut milk, and vegetable broth, place the lid on top, and cook on High for 2 to 3 hours or on Low for 4 to 5 hours. Puree the soup and adjust the flavor with salt and pepper as needed.
Yes, the short list of wholesome ingredients in this pea soup make it very healthy. As the star ingredient, green peas load it with plant-based protein (about 7 grams per serving!) as well as fiber, antioxidants, and a long list of vitamins and minerals.
Enjoy! If you make this recipe and decide to share it on Facebook or Instagram, don’t forget to tag me @FromMyBowl + #FromMyBowl! I would also love it if you could leave a comment below with a recipe rating! Thank you for the support 😊
Green Pea Soup
Ingredients
- 1 tablespoon olive oil
- 1/2 yellow onion diced
- 3 cloves garlic minced
- 1/3 cup chopped fresh parsley
- 1 tablespoon chopped fresh dill plus more for serving
- 5 cups frozen peas, slightly thawed
- 1 13.5 ounce can light coconut milk
- 2-3 cups vegetable broth use only 2 cups for a thicker soup
- salt and black pepper to taste
Instructions
- Aromatics: Warm the oil in a large pot or dutch oven over medium heat. Add the onion and sauté for 3 minutes, stirring occasionally. Add the garlic, dill, and parsley and sauté for 1 minute.
- Simmer: Add the peas, coconut milk, and vegetable broth to the pot and bring to a boil over high heat. Reduce the heat to medium and simmer for 6 to 8 minutes, stirring occasionally.
- Blend: Use an immersion blender to puree the soup, or transfer to a blender with a venting lid and blend until smooth. Season with salt and black pepper to taste, as necessary. Return the soup to the pot and reheat over low heat, if necessary.
- Serve: Ladle the soup into serving bowls and top with fresh dill and black pepper, or as desired. Leftovers will keep in the refrigerator for up to 5 days, or in the freezer for up to 2 months.
Recipe Notes
- Oil-Free: Sauté the aromatics in step 1 with 1/4 cup (60 ml) of additional vegetable broth or water, adding more to the pot as necessary to prevent any sticking. Proceed with the rest of the recipe as written.
Lovely soup. We sprinkled bacon bits on top and it was tremendous!
Super delicious! The dill and parsley and coconut milk put it over the top. Thank you!
I can’t wait to try this, been a long time fan of both your blog and YouTube channel so am positive I’m going to love it. I’m thinking of trying parsley with marjoram.
Let us know when you’ve tried it, Colleen! Thank you so much for the support. ♥
Very tasty and healthy
Can I substitute regular milk for coconut milk?
Hi, Francine! You can substitute it to your liking. This recipe is a dairy-free version.
when serving I add red pepper with a bit of coconut cream and coriander (cilantro).
I added 1 chopped stalk of celery to the onions and garlic , sautéing them together for an extra layer of texture and flavor , my wife loved it
Thank you so much for this recipe! Does the soup freeze well?
Yes it does! Thanks for making it!
My 14 year old daughter made it for us and it is delicious,thank you!
How many calories per serving do you think?
So glad you guys enjoyed it! Out of personal philosophy we don’t list calories but you can find some of that info using something like Cronometer!
This recipe is AMAZING!! I don’t believe I’ve ever had pea soup and was a bit hesitant but I think it’s my favorite soup now.
Glad you gave it a shot! Pea soup is surprisingly good!
YUM! I made this tonight after craving pea soup all day and it was exactly what I wanted! I added a little chili powder, lots of extra dill and parsley, and smoked paprika. So good!! Thank you!!
So happy you liked it!
What can I substitute with for onion and garlic? Have you tried the soup without these 2 ingredients?
Haven’t tried without those two! If you’re sensitive to onion and garlic you can try just leaving it out and maybe compensating with using the dill and maybe some red pepper flakes for flavor.
This soup is so delicious! It’s much better than the canned green pea soup I grew up eating. It’s so much fresher and brighter in flavor. I had no dill on hand, so I used a few mint leaves and I think it worked really well.
Awesome! Thanks, Miranda!
was surprised by how much my husband and I enjoyed this! thanks for the recipe!
Happy to hear you guys liked it!
Oh my gosh, I just made this and was enjoying it so much when I realized I left out an ingredient……..the coconut milk!!!!! LOL, so does this mean I just ate sophisticated baby food?! At any rate, I considered throwing it all back in the pot and adding the coconut milk, but seriously I love it just as it is so for this time, I’m going to leave it as is………delicious! p.s. it was super rich and creamy even without the coconut milk.
Haha, at least you still enjoyed it! A happy accident, you might say!
This is also a new favourite recipe of mine to make. It’s so green and delicious. It’s been added to my recipe meal planning for the week.
Yay! Glad you liked it!
Just made this for my family. They loved it!! We paired it with your artichoke fries. Salty sweet goodness!! Thank you!!
Yum! That sounds like a great combo 🙂
My favorite thing is when something with such simple ingredients turns out DELICIOUS. That is this recipe. I will definitely be making again!
I have a ton of peas in my freezer so this recipe comes along at the perfect time!
Perfect timing indeed!
This sounds yummy & so easy! I will probably use almond milk & add a diced potato for thickness/creaminess. I have some coconut haters in my family. (not me though).
Yum! Love that idea 🙂
We do not have light coconut milk canned do you think regular canned coconut milk would work As a replacement for most of your soup recipes that Calls for light coconut milk. Can’t get more due to a budget no I thought I ask.
Of course, Huntra. Light coconut milk is more suitable for soups and thinner creams whereas full-fat coconut milk and coconut cream is to thicken a sauce, baked goods, or frozen treats. Canned coconut milk would do if that’s what you have handy. You can achieve the consistency of light coconut milk by diluting the canned coconut milk with a bit of water, try a 1:2 ratio. 🙂
I was looking for a plant-based frozen peas soup and I happened upon yours. Really good! Thank you ???? I added a small steamed potato. I used fresh basil. I substituted almond milk for the coconut milk cause I’m out. Very good!
Sounds great! Thanks for making it!