Autumn Pea and Carrot Soup

Pea Soup

I’m already aware that pea soup sounds dull, old fashioned, bland. Normally I don’t even like peas, they’re right at the bottom of the list down there with green beans. This is probably because I grew up eating exclusively from cans, and canned green beans and peas are truly, unforgivably yuck. It wasn’t until I was an adult that I tried fresh peas and green beans, cooked correctly with seasonings or butter and actually found them tolerable. They’re never my first choice, but it’s important to eat a variety of foods for a variety of nutrients and vitamins. This pea and carrot soup is surprisingly delicious, I actually couldn’t believe it when I first tasted it. Adding some plain Greek yogurt and walnuts really accents the rich fall flavors.


It’s important to note that while deceptively green, peas are a starchy carbohydrate. One cup of peas, around 115 calories, contains 21g carbohydrates, 8g of which are sugar. But 1 cup of peas also contains 8g of protein and 7g of fiber, plus a host of important phytonutrients. Peas contain alpha-carotene and beta-carotene, zinc, Vitamins C & E, and omega-3 fat in the form of alpha-linolenic acid (ALA). The fiber in peas slows down the pace of digestion, helping keep blood sugar levels regulated, and the antioxidants help reduce and prevent unwanted inflammation in the body. So while higher in carbohydrates than say, spinach, peas are a highly nutritious legume that should be included in your vegetable rotation.

I love blender soups because of how easily they can be thrown together. Simply rough chops your veggies, throw them in some broth, boil, then blend! Anything can be added, including coconut milk, rotisserie chicken, feta cheese, etc. I enjoy this soup simply with walnuts and yogurt (or sour cream) to let the veggies really shine through. A bowl of warm, green comfort soup is a delicious way to enjoy the last days of Fall.

Pea and Carrot Soup

Serves 4
Prep time 5 minutes
Cook time 20 minutes
Total time 25 minutes
Dietary Gluten Free, Vegan, Vegetarian
Meal type Main Dish, Side Dish, Soup
Misc Serve Hot
Delicious pea soup is a healthy, warming meal full of vitamins, antioxidants, and fiber to keep you full and happy.


  • 1 1/2 Cups frozen peas
  • 1/2 Onion
  • 1 Carrot
  • 2 Cloves garlic
  • 2 Cups vegetable broth
  • 1 Tablespoon olive oil
  • Salt
  • 2 Tablespoons plain Greek yogurt (optional)
  • 2 Tablespoons chopped walnuts (optional)


1. Fully defrost the peas. Meanwhile, rough chop the onion, carrot, and garlic.
2. Heat the olive oil in a large pot. Add the onions and carrot, stirring occasionally until soft, about 8 minutes. Add the garlic and cook for another 2 minutes.
3. Pour in the vegetable broth and turn up the heat. Bring to a boil. Add the peas, and return to a boil. Simmer for 2 more minutes.
4. Transfer the soup to a blender or airtight food processor. Puree until smooth. Add salt to taste.
5. Add Greek yogurt and walnuts, or any other desired garnish.

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