Vegan
Quick MealsCreamy Artichoke Spring Pea Soup with Healthy Prebiotics! Creamy Spring Pea Soup loaded with healthy prebiotics, veggies, tons of flavor, and packed full of nourishment. A perfect gluten free pea soup to SPRING CLEAN your diet and start fresh.
Hi ya! Well, Easter has come and gone and we are all probably suffering from a little sugar overload. Maybe? Perhaps? Or did you stick to making your own homemade treats this year? Either way, Easter 2016 has officially been celebrated and now it feels like REAL SPRING, to me at least. That newness and fresh feeling, ya know? And guess what? There is so much newness going on in our life right now that it is leaving me (us) feel quite thankful. Lord knows we need it, along with a good spring cleaning (decluttering) of our priorities as well. But more on that later. Let’s talk about SPRING PEAS and a good CLEAN creamy avocado pea soup with artichoke hearts and fresh basil. Chilled Spring Pea Soup that leaves you feeling refreshed and nourished.
Kinda like…. SPRING! See where I’m going with this? So clever, I know.
I know what you are thinking. Peas, avocado, and artichoke hearts?? Sounds good together but what makes this combo special?
Oh good, glad you asked. Okay I asked. But importance of these raw foods combined into a creamy pea soup is that they are all PREBIOTICS.
Prebiotics – FIBER rich carbohydrates/sugars that nourish the good bacteria to help it to grow. This “feeding” actions helps build a healthy microbiome in your gut, which in return can help BOOST your immune system protect the gut against unwanted food/environmental toxins.
Remember all that talk about resistant starches? Yes, those are PREBIOTICS! Prebiotics are fermented (when digested) into short-chain fatty acids, which can then supply energy (fuel) for the cells that line your gut wall. So in a sense, this fiber rich food is fueling more food to keep our digestive system healthy and nourished. Oh I like that. See , FOOD is medicine. Spring produce such as Green Peas, Avocado, and Artichokes, are some of the best nutrient dense sources of prebiotic fiber. And the fact that this pea soup is not cooked makes the prebiotics even more available. Plus it’s just a healthy delicious addition to your diet. But we all know that, right?
I don’t know about you, but I feel like SPRING is the perfect time to clean up that gut health. AMEN!? I would say cleanse but I really dislike that word, so we’re going with “clean up” and “nourish”. Mmm k?
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Chilled Artichoke Avocado Spring Pea Soup
- Prep Time: 10 min
- Cook Time: 15
- Total Time: 25 minutes
- Yield: 2-3 1x
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Chilled Artichoke Avocado Spring Pea Soup {Raw, Vegan, Gluten Free}
Ingredients
- 1 tbsp butter or oil for pan
- 2/3 cup chopped onion
- 12 oz fresh or frozen green peas
- pinch of sea salt
- 1 3/4 c to 2 c purified water or broth (the more liquid you use, the thinner the soup).
- 12 oz fresh or frozen green peas
- 1/3 cup artichoke hearts
- 1 medium avocado
- 1 garlic clove or 2 tsp minced
- 3–4 fresh basil leaves (extra to garnish)
- 1/2 cup greek yogurt (7 ounces) or coconut milk/cream
- 1/4 tsp ground black pepper
- 1/2 tsp red pepper flakes (reduce for less spicy version)
- sea salt and pepper to taste
- Toppings – garlic or herb infused oil (it’s delish!), gluten free bread or cracker crumbs, cracked pepper, green onion. OPTIONAL – drizzle of or non dairy cream or regular cream.
Instructions
- Add pinch os sea salt, water or broth, stir to combine, and bring to a boil. Add peas and artichoke hearts and cook, mix occasionally, until peas are tender, about 2 -3 minutes.
- Peel avocado and remove core.
- Place pea soup mix in a blender and add in yogurt, garlic, avocado, basil, pepper, chili flakes. (see notes for immersion blender option).
- Blend on medium to medium high for 2-3 minutes until creamy texture is formed..
- Place soup back into pot. Add salt and pepper to taste and stir until combined. Serve warm or allow soup to chill in fridge for 30 minutes.
- Spoon into bowls and drizzle with infused oil/ and a touch of cream if desired.
- Garnish with cracked pepper, bread crumbs, and extra basil.
- Keeps best in fridge (covered and sealed) for up to 3 days or freeze for up to 3 months.
Notes
Immersion blender may be used if you don’t have blender. Blend onion, water, peas, and artichoke in the pot first. Add the yogurt, avocado, and remaining ingredients, and blend again until creamy.
- Category: soup
- Method: blend
- Cuisine: american
Nutrition
- Calories: 265
- Sugar: 6
- Sodium: 225 mg
- Fat: 14 g
- Saturated Fat: 1.8 g
- Unsaturated Fat: 0 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 13 g
- Protein: 10 g
- Cholesterol: 0 mg
Keywords: chilled soup, pea soup, vegan, gluten free, peas, healthy, dairy free, soup
This raw creamy avocado pea soup with artichoke is not only packed with nourishment, but it’s super easy to make. All you need a trusty blender and you’re set. A Minimalist Monday recipe for sure!
I LOVED it! I added a little coconut cream to the top, I spooned it, and then licked my bowl clean. My gut made me do it.
The kiwi, on the other hand, ate this pea soup a whole knew way! You see, he prefers hot chili style soup type versus a thick creamy chilled soup. So instead of spooning it (like me) he doused his bowl of pea soup in sriracha then served it on toast with added chicken. Haha, that man and his toast! Whatever works, right? Just as long as the flavor is spot on.
I know we all have certain ways we enjoy seasonal foods and that’s the whole point. To enjoy their seasonal BOUNTY and nourishment. For gut health and/or overall health. High fives to a big bowl SPRING “cleaning!”
Important notes: – If you are sensitive to probiotic rich foods, you might adjust slowly to prebiotic foods as well. If you are suffering from SIBO, then certain prebiotic foods might be a little harder to adjust than others until your gut is healed. But overall prebiotics can do great things for gut health. More research for you to dive into HERE.
Do you add prebiotics to your diet? Favorite type of pea soup? Cause there are TONS of variations!
Cheers,
LC
Hi, I’m Lindsay! Gluten Free Nutrition Specialist, food photographer and author of 
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I love the addition of artichoke and avocado in your version! Pea soup is SO great at this time of year — the perfect bridge between cool days and warmer spring produce!
Soup, or dip?! Give me some crusty bread to dive into this!
Spring cleaning for the gut- love it! And I love that your husband ate this on toast because that’s such a “husband” thing to do 🙂 And you put coconut cream on top! I need this in my life this spring 🙂
they need their own toast club. LOL!
Amen to guy health! I need to try this. Love all the ingredients.
i kinda like guy health too. bahahha
I meant gut health! Haha!
Oh my goodness Lindsay not only is this gorgeous (that green is stunning!) but it sounds amazing. Artichokes are one of my favorite ingredients to add for an extra burst of flavor. I would love to make this and serve as an appetizer!
Yes! Try and it for an appetizer and invite me for dinner. Please?
This soup looks beautiful and delicious! Do you eat it warm or cold!? Or either? Happy Belated Easter!
I like it cold like gazpacho but you can definitely eat it warm
You have me sold with peas and artichokes <3 Peas just rock and artichokes have SOOOO much flavor! You KNOW when they are in a recipe 😉
SPRING!!!!!!! YAY!!!! How exciting is it when the weather warms up and spring calls our name?! This soup is soooo creative and seriously has everything I LOVE. Is it weird that I want to eat this for breakfast?! Seriously I totally would….ummm I mean WILL!
Totally allowed for breakfast! Haha pea smoothie bowl!
I love bright green things so I think I’d eat this no matter what was in it haha
Well then come over!
this screams SPRING and DELICIOUSNESS!
i know right? love that green goodness!
This looks so fresh and delicious Lindsay!
thanks Emma! let me know if you try it.
This is just how I like my gazpacho’s – nice and thick, flavoursome too. I make a great avocado, arugula and lemon gazpacho and definitely am inspired to test out your artichoke recipe. It looks so vibrant and delicious!
Omg that sounds to die for!! Can I come over for some? Haha I wish.
This sounds amazing… and just what I need right now. Healing foods… le sigh.
Yes!! You need lots of probiotics too! Are you taking that?
I wish peas did not make me toot! 🙂
Lol! That’s why you have to slowly add them in. They are so good for gut health. But I get it. This didn’t make me toot and I’m usually a tooter. LOL
This soup sounds amazing! I love all of these ingredients. Is it weird that I’m not usually a cold soup fan, but this sounds like a good one to try! Anything for some gut friendly prebiotics!.
Yum! This soup has all the good stuff and it is absolutely stunning! I love love love the color!
This looks amazing, girl!
Yay for freshness and renewed energy! <3 xo
For some reason, the girls have been boycotting veggies lately. With their love for cold foods (feels good with teeth coming in), I bet this would be the PERFECT recipe to try. Plus,I’ve never tried artichokes myself!
oh no, those girls! haha. maybe they will like this. Miss you!
What a yummy – and gorgeous – bowl of soup (and I don’t even like the color green, although I do love all those veggies!). If only you posted this two weeks ago in time for my spring recipe roundup. I’ll keep it for next year 😉
ahh darn! okay yes, next spring! <3
The gorgeous color of the green screams “Spring is here!” and I just want to make this for dinner asap!
Love that it is so easy and I think my fam would love it. Will def give this a try. I love coming to your blog when I need inspiration for new dinner recipes + catching up on what is going on in your neck of the woods! Hope all is well and you had a lovely Easter!! xx
I so very much prefer clean up and nourish to detox. Well said. Also if this soup says Spring, I say bring it on!
I am all about spring cleaning over here right now, which the books call nesting. Truth be told, it’s more like panicking. Ha!!
Any soup with coconut milk is a win in my book!! Avocado is such a creamy addition to anything. Looks awesome, friend!
I want this so bad. I’m a pea lover.
Girl it’s soooo good!
I hate peas, but this is so good! It’s delicious warm, too! I also like to dip tortilla chips in it. Definitely a must-try!
Oh I love the tortilla chip idea!! Yum!!