Light and Easy Sweet Pea Soup

A super easy light, and delicious sweet pea soup that's ready in only 20 minutes! Creamy, healthy and low calorie. Serve with crispy bacon and crusty bread for dunking.

Total Time: 20 minutes

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For an easy weeknight meal or a simple make-ahead lunch, your family will love this Light and Easy Sweet Pea Soup! It’s a 20-minute vegan, clean eating, and healthy dinner that everyone can enjoy…and it’s perfect for spring! 

This post is sponsored by Blue Diamond Almond Breeze Almondmilk. Thanks for supporting the brands that make The Seasoned Mom possible!

This is the best quick and easy spring meal, in my opinion — since we’re somewhere between the winter chill and the blazing summer heat, the soup is a great middle ground…you can heat it up for a warm and cozy dinner, or you can serve it chilled for a light lunch.

Use the weather (and your mood) as the guide! And no matter how you choose to enjoy it, at a mere 100 calories per serving, it’s a great way to get in shape for bathing suit season!

Should I Use Fresh or Frozen Peas?

The simple answer is either but I recommend using frozen for this recipe. The thing is peas are frozen within minutes of harvesting so they are super fresh, delicious and keep most of their nutrition.

You can, of course, use fresh when they are in season but it’ll likely cost a little more and will add a little more prep time too!

What You Need

• Frozen peas: there’s no need to spend more and buy fresh, frozen peas taste delicious and are full of nutrients
• Olive oil: for sauteing the veg
• Sweet onion & garlic: these give a wonderful flavor to the soup, make sure to use fresh garlic and not powder!
• Vegetable stock: high-quality store-bought or homemade for best flavor
• Blue Diamond Almon Milk: I love this milk for the quality and taste. Make sure to buy unsweetened for this recipe.
• Nutmeg: just a touch but makes a difference
• Salt and pepper: to season
• Bacon: for topping: this is optional but adds extra flavor and crunch.

Creamy, healthy & low fat!

So what’s the trick to making a smooth and creamy soup that’s still dairy-free and low in calories?

My favorite Blue Diamond Almondmilk! You’ve seen me use this beverage about a zillion different ways in smoothies, but it’s also awesome for more savory dishes…like soup! It adds so much richness to a dish, but it only has 30 calories per 8-ounce serving. Love that!

Plus, thanks to the peas, there is plenty of protein and fiber in each bowl to keep you feeling full and happy for the rest of the afternoon or evening!

How to Make Sweet Pea Soup in 4 Easy Steps

1. Sauté onion in oil until tender. Reduce heat to low, add garlic and peas, and cook just until warm and tender.
2. Transfer onion and pea mixture to a blender. Add vegetable stock, almond milk, and nutmeg. Puree until smooth and combined.
3. Taste, and then season with salt and pepper, as necessary.
4. Serve warm soup in individual bowls and garnish each with crumbled bacon and fresh herbs.

Serving Suggestions

And if you’re not worried about keeping it vegan, I highly suggest adding some crispy, crumbled bacon to the top of your bowl. It’s the perfect salty and crunchy contrast to the sweet and creamy soup!

Serve with some crusty bread for dipping and you have a light, healthy, and very satisfying meal…in about 20 minutes. Can’t beat that!

Tips and Variations – Sweet Pea Soup

• Add fresh herbs such as basil or mint
• Top with chives or sour cream for extra tang
• Make sure to use unsweetened almond milk
• Omit bacon to be vegetarian and vegan-friendly
• This soup will keep in the fridge for around 3 days or can be frozen in suitable containers

Looking for other healthy and easy meals? Try these favorites:

• My Kids’ Favorite Dinner: 4-Ingredient Spring Pasta
• Skinny Southwestern Egg Rolls
• Orange Sesame Chicken Quinoa

Did you try this recipe? Don’t forget to rate it and leave me a comment below! You can follow me on Facebook, on Instagram, on Pinterest, and on Twitter!

5 from 1 vote

Print

Light and Easy Sweet Pea Soup

A super easy light, and delicious sweet pea soup that's ready in only 20 minutes! Creamy, healthy and low calorie. Serve with crispy bacon and crusty bread for dunking.

Course Soup

Cuisine American

Keyword green soup, pea soup

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 4 (1-cup servings)

Calories 79 kcal

Author The Seasoned Mom

Ingredients

• 9 ounces frozen peas
• 1 teaspoon olive oil
• ½ cup diced sweet onion
• 1 teaspoon minced garlic
• 1 cup hot vegetable stock
• 1 cup Almond Breeze Almondmilk Original Unsweetened
• Pinch of freshly grated nutmeg
• Salt and pepper to taste
• Optional for garnish: 4 slices bacon, cooked until crispy and crumbled; fresh parsley

Instructions

1. In a large skillet over medium heat, sauté onion in oil until tender (about 5 minutes). Reduce heat to low, add garlic and peas, and cook just until warm and tender (about 2-3 minutes).
2. Transfer onion and pea mixture to a blender. Add vegetable stock, almondmilk, and nutmeg. Puree until smooth and combined.
3. Taste, and then season with salt and pepper, as necessary.
4. Serve warm soup in individual bowls and garnish each with crumbled bacon and fresh herbs.

Recipe Notes

• Add fresh herbs such as basil or mint
• Top with chives or sour cream for extra tang
• Make sure to use unsweetened almond milk
• Omit bacon to be vegetarian and vegan-friendly
• This soup will keep in the fridge for around 3 days or can be frozen in suitable containers

Nutrition Facts

Light and Easy Sweet Pea Soup

Amount Per Serving

Calories 79 Calories from Fat 18

% Daily Value*

Fat 2g3%

Sodium 321mg14%

Potassium 179mg5%

Carbohydrates 11g4%

Fiber 3g13%

Sugar 5g6%

Protein 3g6%

Vitamin A 615IU12%

Vitamin C 26.7mg32%

Calcium 95mg10%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.