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Pea Soup

Prep Time:

10 Minutes

Cook Time:

20 Minutes


4 Servings

About the Recipe

You can never go wrong with pea soup. Its easy, comforting and every so tasty. A true bowl of goodness.  It can be made in a large batch and frozen so that you have spare portions for quick options. 

- Sunni Patel, PhD

Green peas pack a punch in terms of both fibre and protein.  The prebiotic fibre from the peas (and cabbage) help support the microbiome for good gut-health. Not forgetting prebiotic  fructan from the leeks too. 

With 5g of protein in every 100g, the peas alone in this soup gives just over 9g of protein for each serving.


  • Olive oil

  • 1 leek (sliced)

  • 100g green cabbage (sliced)

  • 1 tsp garlic (minced)

  • 750g frozen green peas 

  • 1L vegetable stock

  • 30g fresh mint leaves

  • 250ml oat milk/ plant cream

       To serve:

  • 250g cooked frozen peas

  • Oat crème fraiche

  • Lemon

  • 200g new potatoes

  • 1 tbsp olive oil

  • 1 tbsp dried rosemary


Step 1

Sauté the sliced leek, cabbage and garlic in stock pot until softened and translucent on a medium heat with 2 tbsp olive oil.

Step 2

Add the peas with vegetable stock, mint and oat milk/plant-based cream, and simmer for 20 minutes with the pot covered.

Step 3

In an air fryer (200°C for 20 minutes) or oven (200°C for 40 minutes) bake some potatoes cut in halves coated in a tbsp of olive oil and dried rosemary.

Step 4

Blend with a hand-blender or in a jug-blender to your preferred consistency (you may need to add some water if you prefer a thinner soup).

Step 5

Season to taste with salt and pepper.

Step 6

Stir through the cooked peas .

Step 7

Serve with a slice of lemon and a drizzle of oat crème fraiche (25g watered down with 2-3tbps of water).

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