This pea soup is full of healthy prebiotics, fresh spring veggies, tons of flavor, and plenty of nourishment. A perfect gluten free soup to SPRING CLEAN your diet and keep your gut healthy! Make it cold or warm, both are divine. Vegan option.
If you love spring vegetables, this spring pea soup will become the perfect nourishing, refreshing spring meal for you.
Pea soup recipe ingredients
You just need a few simple, fresh (or frozne/canned) ingredients to make this cold soup recipe. Actually, you can enjoy the soup warm as well, but I prefer it chilled. Here’s what you’ll need:
- PEAS – Frozen or fresh peas; both work just fine. In addition to their bright green color, they also bring along some powerful nutrients.
Peas are good source of:
- Dietary fiber
- Vitamins A, C, and K
- ARTICHOKE HEARTS (fresh or canned)
This ingredient is fat free and low in calories, so they’re great for snacking. I like to use them to make Warm Mediterranean Spinach Artichoke Hummus Dip. Just like peas, artichokes are also a good source of fiber and folate.
Best known for its delicious taste and creamy texture, avocados are a great source of healthy omega 3 fats. They’re fantastic to use in everything from avocado toast to guacamole, and even desserts like chocolate avocado mousse.
- GREEK YOGURT or COCONUT CREAM
Yogurt is high in protein and full of vitamins and minerals. Depending on the strain of bacteria, yogurt may also contain probiotics. If you are dairy intolerant, you can use coconut cream or coconut yogurt. In traditional cuisines, thick coconut milk/cream is used in desserts and thick sauces. It’s high in fat but this fat is mainly from MCT, which is great for the metabolism!
Peas, avocado, and artichoke hearts?? Sounds good together, but what makes this combo special?
The importance of combining these fiber filled foods together into a creamy pea soup is that they are all PREBIOTICS.
Prebiotics – FIBER rich carbohydrates/sugars that nourish good bacteria to help it to grow. This “feeding” action helps build a healthy microbiome in your gut. As a result, it can help BOOST your immune system, protecting the gut against unwanted toxins from food or the environment.
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. 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 soup recipe is first cooked then cooled increases the resistant starch (from the prebiotic fiber veggies). Plus, it’s just a healthy and delicious addition to your diet. But we all know that, right?
Important note about prebiotics
Important note: If you are sensitive to probiotic-rich foods, you might want to 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. If you really want dive into more gut health related topics, recipes, tips, etc., then check out my gut health meal plan and my friend Sarah’s Gut Health Website!
How to Make Artichoke Spring Pea Soup!
This raw creamy avocado pea soup with artichoke hearts is not only packed with nourishment, but it’s also super easy to make. All you need is a trusty blender and you’re set
- Prep your ingredients.
- Saute the onion
- Add your water or broth to the pan. Bring to a boil.
- Cook the peas in the liquid with the onion.
- Add in the the artichoke.
- Place in blender or use immersion blender.
- Blend. Add the avocado, yogurt, milk, garlic, and all the things needed to SPICE up the cold soup. Blend again.
- Serve cold soup or place back in pot to warm and serve hot. Either way, it’s divine!
Pea soup made with spring peas, artichoke hearts, and avocado is full of fresh flavor and it has a gorgeous color! This soup can be served warm or as a cold soup recipe. Vegan option, and gluten free.
- 1 tbsp olive oil or butter for the pan
- 2/3 cup chopped onion or shallot.
- pinch of sea salt or kosher salt
- 1 3/4 cups to 2 cups 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 (canned or from jar)
- 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 cracked black pepper to taste
- Garlic or herb infused oil
- Gluten free cracker crumbs
- Green onions and fresh herb
- OPTIONAL – drizzle of or non dairy cream or creme fraiche.
- Melt butter or oil in a medium pot over medium heat. Add onion and saute until onions are fragrant, but not too brown, 5 minutes or so.
- Add pinch of sea salt and water or broth to a saucepan. Stir to combine and bring to a boil. Add peas and artichoke and cook, stirring occasionally, until peas are tender, about 2 -3 minutes. Reduce to medium low to low.
- Peel avocado and remove pit.
- Place pea soup mixture in a blender and add in avocado, garlic, basil, yogurt, black pepper, and 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, toasted nuts or gluten free seed crackers (crushed), and extra basil.
- Keeps best in fridge (covered and sealed) for up to 3 days or freeze for up to 3 months.
- 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
- Serving Size: 1 cup
- 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: cold soup, pea soup, vegan, gluten free, peas, healthy, dairy free, soup
I love this soup! My favorite way to serve it is to add a little toasted quinoa or crackers to the top on top. If you are someone who can handle cultured dairy, then creme fraiche is also divine! Spoon it on, then lick the bowl clean. Happy gut!
Do you add prebiotics to your diet? Favorite type of spring vegetable soup?