Vegan
Quick MealsVegan Chilled Artichoke Avocado Spring Pea Soup with Healthy Prebiotics! Creamy Spring Pea Soup loaded with healthy prebiotics, extra 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
- Total Time: 10 min
- Yield: 2-3 1x
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Chilled Artichoke Avocado Spring Pea Soup {Raw, Vegan, Gluten Free}
Ingredients
- 10 oz fresh or frozen green peas
- 1 medium avocado
- 1/3 cup artichoke hearts
- 1 garlic clove
- 2 basil leaves
- 1/2 cup purified water
- 1/2 cup almond or coconut milk
- 1/4 tsp each sea salt and black pepper
- 1/2 tsp red chili pepper
- topping – coconut cream, chili sauce, cracked pepper, and a drizzle of olive oil
Instructions
- Peel avocado and remove core. Place all ingredients minus the topping in a blender.
- Blend on medium to medium high for 2-3 minutes until creamy texture is formed.
- Feel free to thin it out with extra milk or water.
- Spoon into bowls and drizzle with chili sauce/olive oil/ and a touch of cream if desired.
- Garnish with cracked pepper and extra basil.
- 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,
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Hi, I’m Lindsay! Gluten Free Nutrition Specialist, food photographer and author of 
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Blair says
March 28, 2016 at 5:30 AMI 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!
Susie @ SuzLyfe says
March 28, 2016 at 5:39 AMSoup, or dip?! Give me some crusty bread to dive into this!
Michele @ paleorunningmomma says
March 28, 2016 at 5:48 AMSpring 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 🙂
Cotter Crunch says
March 28, 2016 at 6:29 AMthey need their own toast club. LOL!
Megan @ Skinny Fitalicious says
March 28, 2016 at 6:11 AMAmen to guy health! I need to try this. Love all the ingredients.
Cotter Crunch says
March 28, 2016 at 6:29 AMi kinda like guy health too. bahahha
Megan @ Skinny Fitalicious says
March 28, 2016 at 6:12 AMI meant gut health! Haha!
Christina says
March 28, 2016 at 6:45 AMOh 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!
Cotter Crunch says
March 28, 2016 at 2:39 PMYes! Try and it for an appetizer and invite me for dinner. Please?
Dietitian Jess says
March 28, 2016 at 7:26 AMThis soup looks beautiful and delicious! Do you eat it warm or cold!? Or either? Happy Belated Easter!
Cotter Crunch says
March 28, 2016 at 8:02 AMI like it cold like gazpacho but you can definitely eat it warm
Rebecca @ Strength and Sunshine says
March 28, 2016 at 8:57 AMYou 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 😉
Chrissa - Physical Kitchness says
March 28, 2016 at 9:40 AMSPRING!!!!!!! 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!
Cotter Crunch says
March 28, 2016 at 2:38 PMTotally allowed for breakfast! Haha pea smoothie bowl!
Erin @ Erin's Inside Job says
March 28, 2016 at 12:11 PMI love bright green things so I think I’d eat this no matter what was in it haha
Cotter Crunch says
March 28, 2016 at 2:36 PMWell then come over!
dixya @ food, pleasure, and health says
March 28, 2016 at 1:09 PMthis screams SPRING and DELICIOUSNESS!
Cotter Crunch says
March 28, 2016 at 5:14 PMi know right? love that green goodness!
Emma {Emma's Little Kitchen} says
March 28, 2016 at 3:11 PMThis looks so fresh and delicious Lindsay!
Cotter Crunch says
March 28, 2016 at 4:06 PMthanks Emma! let me know if you try it.
Thalia @ butter and brioche says
March 28, 2016 at 5:36 PMThis 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!
Cotter Crunch says
March 28, 2016 at 6:36 PMOmg that sounds to die for!! Can I come over for some? Haha I wish.
Laura @ Sprint 2 the Table says
March 28, 2016 at 5:49 PMThis sounds amazing… and just what I need right now. Healing foods… le sigh.
Cotter Crunch says
March 28, 2016 at 6:51 PMYes!! You need lots of probiotics too! Are you taking that?
Jody - Fit at 58 says
March 28, 2016 at 6:44 PMI wish peas did not make me toot! 🙂
Cotter Crunch says
March 28, 2016 at 6:51 PMLol! 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
Sam @ PancakeWarriors says
March 28, 2016 at 8:57 PMThis 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!.
Erin says
March 28, 2016 at 9:15 PMYum! This soup has all the good stuff and it is absolutely stunning! I love love love the color!
Kristy @ Southern In Law says
March 28, 2016 at 10:14 PMThis looks amazing, girl!
Yay for freshness and renewed energy! <3 xo
Jessie says
March 29, 2016 at 6:02 AMFor 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!
Cotter Crunch says
March 29, 2016 at 7:33 AMoh no, those girls! haha. maybe they will like this. Miss you!
Jessica @ Nutritioulicious says
March 29, 2016 at 7:06 PMWhat 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 😉
Cotter Crunch says
March 29, 2016 at 9:50 PMahh darn! okay yes, next spring! <3
Natalie says
March 29, 2016 at 11:57 PMThe 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
Meghan@CleanEatsFastFeets says
March 30, 2016 at 5:32 AMI 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!!
Jess @hellotofit says
April 3, 2016 at 11:31 AMAny soup with coconut milk is a win in my book!! Avocado is such a creamy addition to anything. Looks awesome, friend!
Jennifer says
April 4, 2016 at 9:17 PMI want this so bad. I’m a pea lover.
Cotter Crunch says
April 4, 2016 at 9:37 PMGirl it’s soooo good!
Erin says
January 5, 2018 at 3:44 PMI 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!
Cotter Crunch says
January 5, 2018 at 9:00 PMOh I love the tortilla chip idea!! Yum!!