RecipeChilled Pea Soup

Nutrition Facts
Amount per Serving
  • Calories: 150
  • Protein: 7 g
  • Total Fat: 5 g
    • Unsaturated Fat: 4.5 g
    • Saturated Fat: 0.5 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 20 g
  • Dietary Fiber: 6 g
  • Total Sugar: 7 g
    • Natural Sugar: 7 g
    • Added Sugar: 0 g
  • Sodium: 400 mg

You’ll love this creamy and satisfying chilled soup. It adds a pop of bright color to any meal, plus a whole lot of delicious flavor. The best parts: By using frozen peas, you’re able to simplify the process (and save money) to create a restaurant-worthy recipe right at home. It doesn’t get much easier than that. Give it a shot and let me know what you think.

  • Prep time
  • Total Time
This recipe makes 6 cups
  • • 2 tablespoons extra virgin olive oil
  • • 1 medium leek, sliced (about 1 ½ cups)
  • • ½ large yellow onion, sliced (about 1 cup)
  • • 2 stalks celery, (about ¾ cup sliced)
  • • 3 cloves garlic, minced (about 1 tablespoon)
  • • ¾ teaspoon kosher salt
  • • ¼ teaspoon ground black pepper
  • • ½ small head cauliflower, cut into florets (about 2 cups)
  • • 2 cups low sodium vegetable broth or chicken broth
  • • 2 (10-ounce) packages frozen peas
  • • 2 cups packed baby spinach leaves
  • • 6 tablespoons nonfat or low-fat plain Greek yogurt (optional)
  • • 6 tablespoons julienned fresh basil

In a medium pot, heat the oil over moderate heat. Add the leek, onion, celery, and garlic to the pot, and season with the salt and pepper. Sauté for 5 minutes, stirring occasionally, or until vegetables become translucent and softened.

Add the cauliflower and broth, turn the heat to high and bring to a boil. Once boiling, reduce the heat to the lowest setting, cover the pot, and cook the soup for 10 to 15 minutes, or until the cauliflower is very soft and fork tender. Remove the pot from the heat and stir in the frozen peas and baby spinach, allowing the spinach to wilt and the peas to defrost from the residual heat.

Using an immersion blender, traditional blender or food processor*, puree the soup until smooth, or until it reaches the consistency you desire. Transfer the pureed soup to a large pitcher or bowl to chill in the fridge. (Alternatively, this soup is also delicious warm). Ladle into bowls and serve with a dollop of optional Greek yogurt and a sprinkle of julienned fresh basil.

*If using a blender or processor, work in batches, and be careful not to overfill.

Makes 6 cups; nutrition provided for 1 cup.

Try my Summer Gazpacho and Creamy Broccoli Soup!