Simple Green Pea & Basil Soup
This vibrant and incredibly simple green pea and basil soup is a perfect light meal or starter, offering a nourishing and easy-to-digest option that's ready in under 20 minutes.
For 2 servings
Heat olive oil in a medium saucepan over medium heat. Add the chopped yellow onion and minced garlic. Sauté for 3-5 minutes until the onion is softened and translucent, being careful not to brown the garlic.
Stir in the frozen green peas and low-sodium vegetable broth. Increase the heat to medium-high and bring the mixture to a gentle simmer.
Once simmering, reduce the heat to low, cover the saucepan, and cook for 5-7 minutes, or until the peas are tender and bright green. Avoid overcooking to preserve their vibrant color and fresh flavor.
Remove the saucepan from the heat. Add the fresh basil leaves to the hot soup.
Using an immersion blender, carefully blend the soup directly in the saucepan until it is completely smooth and creamy. Alternatively, transfer the soup in batches to a standard blender and blend until smooth (exercise caution when blending hot liquids, ensuring the lid is vented).
Stir in the fresh lemon juice. Taste the soup and season with salt and black pepper as needed, adjusting to your preference.
Ladle the hot soup into bowls. Serve immediately, optionally garnished with a drizzle of extra virgin olive oil, a few fresh basil leaves, or a sprinkle of freshly ground black pepper.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Do not overcook the peas: Overcooked peas lose their bright green color and fresh, sweet flavor. Cook just until tender.
- 2Adjust consistency: If you prefer a thinner soup, add a splash more vegetable broth when blending. For a thicker soup, reduce the broth slightly or cook uncovered for a few extra minutes before blending.
- 3Immersion blender vs. regular blender: An immersion blender is convenient for one-pot blending. If using a regular blender, fill it only halfway with hot soup, secure the lid, and remove the center cap (if applicable) to allow steam to escape, covering with a kitchen towel to prevent splatters.
- 4Fresh vs. dried herbs: While fresh basil is key for this recipe's vibrant flavor, you can experiment with other fresh herbs like mint or parsley. Avoid dried basil as it won't yield the same fresh taste.
Adapt it for your goals.
Creamy Indulgence
For a richer, creamier texture, stir in 1/4 cup of full-fat coconut milk or a tablespoon of vegan cream cheese before blending.
Herb SwapHerb Swap
Replace half of the basil with fresh mint for a more refreshing, brighter flavor profile, especially delightful in warmer weather.
Spicy KickSpicy Kick
Add a pinch of red pepper flakes or a slice of jalapeño (remove before blending) to the sautéing aromatics for a subtle spicy warmth.
Why this is on our healthy list.
Rich in Nutrients
Green peas are an excellent source of vitamins K, C, and A, as well as several B vitamins, and provide essential minerals like iron and manganese.
High in Fiber
Peas are packed with dietary fiber, which aids digestion, promotes satiety, and helps maintain healthy blood sugar levels.
Antioxidant Powerhouse
Both peas and basil contain powerful antioxidants that help combat oxidative stress and inflammation in the body, contributing to overall health.
Frequently asked questions
Yes, absolutely! If using fresh peas, ensure they are shelled. Cook them for a slightly shorter time, about 3-5 minutes, until tender and bright green, as they cook faster than frozen peas.
