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Heartwarming Pea Soup

Heartwarming Pea SoupThis warm and comforting pea soup is the perfect addition to a cold winter’s meal. Not only does this soup pack in 8 g of fibre, it also boasts 13 g of protein. Where does the protein come from, you ask? Peas! Although you might not think of peas as a protein source, they actually pack 8 g of protein per 1 cup serving.

This soup makes the perfect weeknight meal and can easily be made into a complete meal by pairing it with your favorite grilled sandwich.


  • 1 tbsp Vegetable oil (olive, canola)
  • 2 cups Onions, chopped
  • 4 Cloves Garlic, pressed (or 2 tsp garlic powder)
  • 2 cups White or yellow potatoes, peeled and cubed
  • 1 tsp Dried Mint
  • ½ tsp Pepper, ground
  • 5 cups Low/No-sodium vegetable broth
  • 4 cups Green Peas, fresh or frozen
  • 1 cup Bell Pepper, diced ( about 1 large) – red, yellow or orange



  1. In a large saucepan, warm oil over medium heat: toss in onions, garlic, potatoes, mint, salt and pepper. Stir occasionally until onions are soft (8 minutes).
  2. Add vegetable broth and peas. Bring mix to a boil then reduce heat to medium-low. Cover and simmer until potatoes are soft when pierced with a fork (about 10 minutes).
  3. In batches, use a blender or food processor to puree soup until smooth. Strain if you prefer and serve sprinkled with diced bell pepper.


Nutrition Information: Per 2 cup serving

Calories: 238 / Total Fat: 5g (Saturated: 1g, Trans Fat 0g) / Sodium: 195mg / Carbohydrate: 39g (Fibre: 8g, Sugars: 10g) / Protein: 13g

Recipe by Jessica



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