Spring pea soup is the perfect balance of vibrant flavor and light nourishment — ideal for warm weather meals or a quick reset lunch. This gluten-free and vegan soup features sweet peas, fresh basil, creamy coconut milk, and a squeeze of lemon for brightness. Packed with protein and fiber, it’s a refreshing, satisfying dish that comes together in just 20 minutes. Whether you’re craving something green, need a detox meal, or simply want a comforting bowl of soup, this spring pea soup hits the mark.
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A Fresh and Filling Soup You’ll Make on Repeat
What makes this spring pea soup so crave-worthy is its unique combination of simple, plant-based ingredients and vibrant, creamy texture. Thanks to the peas and spinach, it’s naturally rich in protein and fiber. Basil brings antioxidant power and a fragrant herbal note, while full-fat coconut milk delivers a luscious, silky finish without any dairy. This soup is:
- Quick to prepare (just 20 minutes!)
- Family-friendly and freezer-friendly
- High in plant protein and healthy fats
- Naturally vegan, gluten-free, and sugar-free
- Refreshing yet filling — perfect for light spring lunches
What You’ll Need for This Green Goodness
- Avocado Oil: Adds heart-healthy fats and a smooth base flavor
- Leek: Brings gentle onion flavor and subtle sweetness
- Vegetable Broth: Deepens the flavor and creates a savory base
- Sea Salt: Enhances all the flavors naturally
- Frozen Peas: The star ingredient, sweet and packed with plant protein
- Spinach: Adds nutrients and helps create the vibrant green hue
- Fresh Basil: Provides aroma and antioxidant benefits
- Coconut Milk (Full Fat): Delivers creaminess without dairy
- Lemon Juice: Brightens the entire dish with acidity
Optional Toppings
- Olive Oil: For added richness
- Watermelon Radish: Adds crunch and color
- Sprouts: Boosts nutrition and adds texture
- Black Seeds: Adds earthiness and fiber
- Chili Flakes: Brings heat
- Lemon Zest: Enhances citrus notes
Ingredient Swaps for Every Pantry
If you’re short on ingredients or want to adjust for dietary needs, try these easy substitutions:
- Leek → Use yellow onion or scallions for a similar base flavor
- Coconut Milk → Substitute with cashew cream or unsweetened almond milk for a lighter option
- Spinach → Kale or arugula can be used for a slightly peppery or hearty variation
- Fresh Basil → Try fresh mint for a different herbal twist that still complements peas
- Frozen Peas → Fresh peas work great if in season; just blanch them briefly before using
These alternatives maintain the essence of spring pea soup while allowing you to personalize it.
Step-by-Step: How to Make Spring Pea Soup
- Heat avocado oil in a heavy-bottomed pot over medium-high heat.
- Add sliced leeks and sauté for about 5 minutes, until soft and fragrant.
- Stir in the vegetable broth, sea salt, and thawed peas. Bring to a boil, then reduce heat and simmer for 2 minutes.
- Remove from heat and transfer the mixture to a high-speed blender.
- Add the spinach, basil, coconut milk, and lemon juice.
- Blend on high for about one minute until the soup is smooth and creamy.
- Taste and adjust seasoning if needed (salt, lemon, or a pinch of pepper).
- Serve immediately, or reheat gently in the pot if needed.
- Top with your favorite garnishes like olive oil, sprouts, or lemon zest.
Tips and Tricks for a Perfect Bowl
- Don’t overcook the peas: Just a short simmer keeps their sweetness and vibrant green color.
- Use a high-speed blender: This ensures ultra-smooth texture without straining.
- Taste your lemon: Lemons vary in acidity — start with half and add more if needed.
- Chill it: This soup can be enjoyed cold, making it great for warmer days.
- Store smart: Keep refrigerated for up to 5 days or freeze for up to a month. It reheats beautifully.
Pairings and Creative Variations
This spring pea soup pairs beautifully with crusty sourdough bread, grilled vegetable sandwiches, or a fresh green salad. For something heartier, add a scoop of cooked quinoa or chickpeas. You can also:
- Make it spicy: Add a pinch of cayenne or swirl in chili oil
- Go tangy: Add a spoon of Greek yogurt (if not vegan) or vegan sour cream on top
- Serve chilled: As a cold soup for hot spring or summer days
- Add herbs: Try dill or tarragon for a French twist
- Make it gluten-free: It already is! No adjustments needed
These variations help keep your spring pea soup fresh and exciting, no matter how often you make it.
A Seasonal Celebration in a Bowl
Spring is the perfect time to embrace fresh, vibrant greens — and this spring pea soup does just that. The combination of peas, basil, and spinach delivers a nutrient-dense, chlorophyll-rich bowl that supports energy, digestion, and detoxification. It’s an easy way to reset your meals after winter and invite more lightness and vitality to your plate.
Whether you’re serving it warm or cold, this spring pea soup is a simple yet elegant dish that highlights the beauty of seasonal eating.
A Nourishing Way to Embrace Spring
Whether you’re new to plant-based meals or a seasoned veggie lover, spring pea soup is a delicious way to enjoy the season’s freshest flavors. It’s fast, fuss-free, and full of vibrant nutrients — perfect for lunch, a light dinner, or as a make-ahead option for the week. With its creamy texture, bright herbs, and cheerful green hue, it’s a recipe that nourishes both body and spirit. Keep it simple or make it your own with swaps and toppings — this bowl of spring goodness will never disappoint.
Frequently Asked Questions About Spring Pea Soup
Can I use fresh peas instead of frozen?
Yes! Fresh peas are a fantastic option, especially when they’re in season. Just make sure to blanch them briefly in boiling water before adding them to the recipe. This helps preserve their vibrant color and softens them for blending.
How do I store and reheat spring pea soup?
You can store spring pea soup in an airtight container in the fridge for up to 5 days. For longer storage, freeze it for up to 1 month. To reheat, warm gently over medium-low heat on the stove — avoid boiling to maintain the smooth texture and fresh flavor.
Can I make this soup without coconut milk?
Absolutely. While full-fat coconut milk gives it creaminess, you can substitute it with cashew cream, unsweetened almond milk, or even a touch of olive oil blended in for richness. The soup will still taste great, though slightly less creamy.
Is this spring pea soup good served cold?
Yes, it’s delicious cold! This soup doubles as a chilled spring soup, making it ideal for hot days or as a starter for outdoor gatherings. Just be sure to blend it until very smooth and chill for at least an hour before serving.
More Relevant Recipes
- Creamy Tomato Soup: This smooth and flavorful soup is a comforting option with a similar creamy texture to spring pea soup. It’s perfect for pairing with a crusty bread or sandwich for a light yet satisfying meal.
- Easy Healthy Vegetable Frittata: Loaded with fresh greens and springtime veggies, this protein-rich frittata complements the flavor profile of a pea-based soup and offers a hearty breakfast or light dinner option.
- Lemon Herb Roasted Potatoes: These zesty and aromatic potatoes bring out the citrus notes in spring pea soup and make a flavorful, wholesome side dish to round out your seasonal meal.
Spring Pea Soup
- Total Time: 20 minutes
- Yield: 2 entrée servings
- Diet: Vegan
Description
A vibrant and creamy spring pea soup made with sweet peas, leeks, fresh basil, spinach, and coconut milk. It’s a quick, plant-based meal perfect for springtime, loaded with fiber, protein, and refreshing lemon flavor.
Ingredients
- 2 Tbsp avocado oil: for sautéing and adding healthy fats
- 1 medium-sized leek (white and light green parts only), sliced: adds mild onion flavor
- 2 cups low sodium vegetable broth: forms the base of the soup
- 1 tsp sea salt: enhances flavor
- 2 cups frozen peas, thawed: main ingredient providing sweetness and protein
- 2 cups lightly packed spinach: boosts nutrition and color
- 1 cup lightly packed basil leaves: adds fresh, aromatic flavor
- 1 cup full-fat coconut milk: provides creaminess without dairy
- Juice of ½ lemon: adds brightness and balances flavors
- Optional toppings – olive oil, watermelon radish, sprouts, black seeds, chili flakes, lemon zest: for texture and garnish
Instructions
- Heat the avocado oil in a heavy-bottomed pot over medium-high heat.
- Add sliced leeks and sauté for 5 minutes until softened.
- Add the vegetable broth, sea salt, and peas. Bring to a boil, then reduce heat and simmer for 2 minutes.
- Remove from heat and transfer the mixture to a high-speed blender.
- Add spinach, basil, coconut milk, and lemon juice.
- Blend on high for 1 minute until smooth and creamy.
- Taste and adjust seasoning if needed.
- Serve immediately or reheat gently in the pot if desired.
- Top with optional garnishes before serving.
Notes
- Do not overcook peas to retain their bright green color.
- This soup can be served hot or chilled.
- Store leftovers in the fridge for up to 5 days or freeze for up to a month.
- Use a high-speed blender for the smoothest texture.
- Adjust lemon juice to taste depending on acidity.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Soup
- Method: Blended
- Cuisine: Gluten-free, Vegan
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 5g
- Sodium: 720mg
- Fat: 24g
- Saturated Fat: 10g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 7g
- Protein: 9g
- Cholesterol: 0mg