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Healthy Cream of Pea Soup

Jessica T. Brown
A creamy, nutrient-packed pea soup with a smooth, velvety texture, lightly seasoned with garlic and onion, perfect for quick weeknight meals or elegant, comforting lunches.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Course, Soup
Cuisine Comfort Food, Vegetarian
Servings 4

Equipment

  • 1 Large Soup Pot
  • 1 Immersion Blender
  • 1 Chef’s Knife
  • Measuring cups and spoons
  • 1 Ladle

Ingredients
  

  • 2 tablespoons butter
  • 1 small yellow onion chopped
  • 2 cloves garlic minced
  • 3 cups vegetable broth
  • 3 cups fresh or frozen green peas
  • 1/2 teaspoon salt
  • 1/3 teaspoon black pepper
  • 1/4 cup heavy whipping cream or plain yogurt/sour cream as substitute

Instructions
 

  • Sauté Aromatics: In a large soup pot over medium-high heat, melt 2 tablespoons of butter until it shimmers.
    Add the chopped yellow onion and minced garlic, stirring constantly for about 5 minutes, until the onions are translucent and the garlic is fragrant.
    Be careful not to let the garlic burn, as it can turn bitter.
    This step builds the base flavor and aroma for your soup.
  • Combine Broth and Peas: Pour in 3 cups of vegetable broth, then add 3 cups of fresh or frozen green peas.
    Season lightly with 1/2 teaspoon salt and 1/3 teaspoon pepper, stirring gently to combine.
    Bring the mixture to a gentle boil, then reduce the heat to low, cover the pot, and let it simmer for 15–20 minutes until the peas are tender and fully cooked.
  • Blend Until Smooth: Once the peas are soft, use an immersion blender to puree the soup directly in the pot until silky and creamy.
    If using a regular blender, carefully transfer the soup in batches, blending until smooth, then return it to the pot.
    Be cautious of hot liquid splashes, and pulse gradually for best results.
  • Add Cream and Adjust Flavor: Stir in 1/4 cup heavy cream (or substitute with yogurt/sour cream) to enrich the soup and give it a velvety texture.
    Taste and adjust seasoning with additional salt or pepper as needed.
    Heat gently over low heat just until warmed through—never boil, as this can alter the flavor and texture.
  • Garnish and Serve: Ladle the soup into bowls and optionally sprinkle with fresh parsley or mint for a burst of color and freshness.
    Serve immediately while warm, enjoying the smooth, comforting, and nutrient-rich flavor of this elegant yet easy-to-make soup.

Notes

  • Fresh or frozen peas can be used interchangeably; frozen peas work perfectly year-round and retain vibrant color.
  • Use an immersion blender for safety and ease, but a countertop blender works too—blend in small batches to prevent spills.
  • Heavy cream can be substituted with plain yogurt or sour cream for a lighter, tangy version.
  • Taste and adjust seasoning after blending; pea sweetness can vary depending on freshness.
  • Garnish with fresh herbs like parsley, mint, or chives to elevate flavor and presentation.