I love preparing a big batch of soup on a Sunday or weeknight and eating it throughout the week. Soups are so simple to make — with some quick chopping and throwing ingredients together in a large pot. And eating soup is one of the easiest ways to get an array of nutrients into your diet with just one meal.
With a combination of vegetables, healthy fats, good-quality protein and spices, this pea soup is filling, nutrient-dense, gluten-free and heart healthy. One serving contains less than 300 calories, 9 grams of protein and a variety of vitamins and minerals. And you’ll like the taste of this blended pea soup that calls for a combination of chickpeas and peas, along with anti-inflammatory spices like coriander, curry, garlic and ginger.
So if you need a quick and healthy meal for you and your family this week, try this pea soup. It’s sure to become one of your favorite soup recipes, especially in the colder months when we crave warming, nourishing and comforting meals.
Split Pea Soup vs. This Pea Soup Recipe
Split pea soup certainly is delicious, and healthy, but this pea soup recipe is more of a blended soup with a combination of peas and chickpeas, which gives it a really unique flavor.
Plus, this pea soup is made with anti-inflammatory spices and herbs like cilantro, coriander, turmeric, ginger, garlic and curry powder. And to give it a creamy texture, I add coconut milk, which is not only healthy for your heart, but can help to increase satiety so that you feel satisfied even after eating smaller portions.
Another unique feature of this blended pea soup is the parsnips, which are in the carrot family but have a bit of a nuttier taste. Traditional split pea soup recipes usually call for carrots, so getting the parsnip taste in this soup is an interesting alternative.
Pea Soup Recipe Nutrition Facts
- 258 calories
- 9 grams protein
- 16 grams fat
- 21 grams carbohydrate
- 7 grams fiber
- 3 grams sugar
- 1 milligram manganese (58 percent DV)
- 24 milligrams vitamin C (31 percent DV)
- 448 milligrams sodium (30 percent DV)
- 0.27 milligrams copper (30 percent DV)
- 165 milligrams phosphorus (24 percent DV)
- 3.4 milligrams iron (19 percent DV)
- 55 milligrams magnesium (18 percent DV)
- 72 micrograms folate (18 percent DV)
- 0.8 milligrams vitamin B5 (17 percent DV)
- 1.24 milligrams zinc (16 percent DV)
- 14 micrograms vitamin K (16 percent DV)
- 0.2 milligrams vitamin B6 (15 percent DV)
- 534 milligrams potassium (11 percent DV)
- 1.4 milligrams vitamin E (10 percent DV)
- 0.09 milligrams thiamin (9 percent DV)
- 0.1 milligrams vitamin B2 (9 percent DV)
- 176 IUs vitamin A (8 percent DV)
- 79 milligrams calcium (8 percent DV)
- 0.9 milligrams niacin (6 percent DV)
- 0.13 micrograms vitamin B12 (5 percent DV)
- 2.8 micrograms selenium (5 percent DV)
Here’s a quick glance at some of the top health benefits associated with the ingredients in this pea soup recipe:
Chickpeas: Chickpeas are an excellent source of protein and fiber, and they contain vitamins and minerals like manganese, folate, iron and zinc. Chickpea nutrition benefits your health by helping to control your blood sugar levels, improve your digestion, increase your satiety so that you eat less in one sitting and protect your heart. (6)
Peas: Legumes, like peas, are high in protein and contain fiber that helps to regulate your digestion. Like chickpeas, peas also promote satiety so that you are full faster, which can help you to lose weight. Peas contain phytonutrients, and they exhibit anticarcinogenic activity, too. (7)
Coconut milk: Coconut milk nutrition contains a beneficial fat called lauric acid, which is easily absorbed and used by the body for energy. Lauric acid also has antibacterial and antiviral properties, and it can help to improve your heart health and cholesterol levels. (8)
Turmeric: Many turmeric benefits come from the spices main ingredient, curcumin, which can help to prevent blood clotting, reduce inflammation, relieve depression, ease arthritis pain and improve skin conditions. (9)
Ginger: Adding ginger to your recipes can help to ease indigestion and nausea, improve the health of your heart, boost your immune system and help to fight bacterial and fungal infections. Some other ginger health benefits come from its anti-inflammatory and cholesterol lowering properties. (10)
How to Make This Pea Soup Recipe
You’ll be surprised how incredibly easy it is to make this nutritious and filling pea soup.
Your first step is to prep your ingredients, so start by chopping 3 medium-sized parsnips and ½ cup of cilantro.
Then use a pan to cook up 8 ounces of chopped beef bacon. Once your beef bacon is cooked, set it aside and get out a large pot.
Over medium heat, combine 1½ pounds of frozen peas …
and a 16 ounce can of chickpeas.
Then add in your chopped cilantro and parsnips.
Now, add in 4 cups of chicken bone broth, 1 cup of coconut milk, 1 teaspoon of coriander, 1 teaspoon of turmeric, 1 tablespoon of green curry paste, 1 tablespoon of yellow curry powder, ½ teaspoon of ginger, 1 teaspoon of garlic powder and 1 teaspoon each of salt and pepper,
Let the soup come to a boil and then put the heat down to a simmer for 20 to 30 minutes, or until the parsnips are tender.
Your next step is to puree the soup in a food processor.
Add it in portions and puree until the soup looks creamy.
Then put your soup back on low heat…
and add in your chopped beef bacon.
Use a spatula to mix the soup until the bacon is well-combined.
And your gluten-free, Paleo-friendly pea soup is ready to go. Enjoy!
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Easy, Blended Pea Soup Recipe (With Chickpeas!)
- One 16-ounce can chickpeas
- 3 medium parsnips, chopped
- 1½ pounds frozen peas
- 8 ounces beef bacon, cooked
- 4 cups chicken bone broth
- 1 cup coconut milk
- 1 teaspoon coriander
- 1 teaspoon turmeric
- 1 tablespoon green curry paste
- 1 tablespoon yellow curry powder
- ½ cup cilantro, chopped
- ½ teaspoon ginger
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1 teaspoon pepper
- In a large pot, on medium, combine all ingredients except for bacon.
- Bring pot to a boil and then simmer on medium-low for 20–30 minutes or until parsnips are tender.
- In a food processor, add the soup and broth in portions and puree.
- Add soup back to pot and stir in cooked bacon before serving.
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