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. Plus eating soup, like this pea soup recipe, 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 green pea soup is filling, nutrient-dense, gluten-free and heart healthy. One serving contains about 300 calories, 16 grams of protein and a variety of vitamins and minerals.
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.
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 you 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 unique flavor.
Plus, this pea soup is made with anti-inflammatory spices and herbs like cilantro, coriander, turmeric, ginger, garlic and curry powder. To give it a creamy texture, I add coconut milk, which is not only healthy for your heart, but can help increase satiety so you feel satisfied even after eating smaller portions.
Another unique feature of this blended pea soup is the parsnip. Parsnips 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.
You may be asking yourself a couple questions regarding this recipe, such as:
- Is pea soup good for weight loss?
- Why is pea soup healthy?
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 control your blood sugar levels, improve your digestion, increase your satiety so you eat less in one sitting and protect your heart.
- Peas: Legumes, like peas, are high in protein and contain fiber that helps regulate your digestion. Like chickpeas, peas also promote satiety so you are full faster, which can help you lose weight. Peas contain phytonutrients, and they exhibit anticarcinogenic activity, too.
- 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 improve your heart health and cholesterol levels.
- Turmeric: Many turmeric benefits come from the spice’s main ingredient, curcumin, which can help prevent blood clotting, reduce inflammation, relieve depression, ease arthritis pain and improve skin conditions.
- Ginger: Adding ginger to your recipes can help ease indigestion and nausea, improve the health of your heart, boost your immune system, and help fight bacterial and fungal infections. Some other ginger health benefits come from its anti-inflammatory and cholesterol-lowering properties.
How to Make Pea Soup
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 three medium-sized parsnips and half a cup of cilantro.
Then use a pan to cook up eight ounces of chopped beef bacon. Once your beef bacon is cooked, set it aside and get out a large pot.
Over medium heat, combine 1.5 pounds of frozen peas and a 16-ounce can of chickpeas. Then add in your chopped cilantro and parsnips.
Now, add in four cups of chicken bone broth, one cup of coconut milk, one teaspoon of coriander, one teaspoon of turmeric, one tablespoon of green curry paste, one tablespoon of yellow curry powder, half a teaspoon of ginger, one teaspoon of garlic powder and one 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.
Just like that, your gluten-free, Paleo-friendly pea soup is ready to go. Enjoy!Print
This pea soup recipe is made with anti-inflammatory spices like turmeric, ginger, garlic and curry powder, along with coconut milk.
- 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.
- You can use fresh peas to make fresh pea soup instead of frozen.
- To this pea soup vegetarian, simply skip the bacon and use vegetable broth in place of the chicken bone broth.
- Prep Time: 10min
- Cook Time: 30min
- Category: Soups
- Method: Stovetop
- Cuisine: American
- Serving Size: 297g
- Calories: 315
- Sugar: 8.2g
- Sodium: 500mg
- Fat: 15.7g
- Saturated Fat: 8g
- Unsaturated Fat: 7.7g
- Trans Fat: 0g
- Carbohydrates: 29.1g
- Fiber: 9g
- Protein: 16.4g
- Cholesterol: 24mg
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