Simple Wilted Lettuce & Pea Soup
A light, gentle soup that transforms humble lettuce and sweet peas into something surprisingly elegant. The lettuce softens into silky ribbons while the peas add a pop of sweetness and vibrant color. Ready in under 20 minutes, it's the perfect way to turn a wilting head of lettuce into a comforting bowl of goodness.
For 4 servings
- prep · ~5 min
Prep the lettuce and peas.
1.Roughly chop the washed lettuce into 2-inch pieces.2.If using frozen peas, measure and set aside to thaw slightly. - saute · ~5 min
Sauté the onion and garlic.
1.Melt the butter in a large pot over medium heat.2.Add the chopped onion and cook until softened and translucent, about 4 minutes.3.Stir in the minced garlic and cook until fragrant, about 30 seconds.TIPDon't let the garlic brown — it will turn bitter. - boil · ~5 min
Add peas, lettuce, and water. Bring to a boil.
1.Add the peas and chopped lettuce to the pot.2.Pour in the water and add the salt.3.Bring to a rolling boil, then reduce heat to a gentle simmer. - simmer · ~6 min
Simmer until the lettuce is completely wilted.
1.Simmer uncovered for 5-6 minutes, or until the lettuce is thoroughly softened but still bright green.2.Remove the pot from the heat.TIPAvoid overcooking — the soup stays vibrant when the greens are just tender. - mix · ~2 min
Blend until smooth.
1.Use an immersion blender directly in the pot to puree until silky smooth.2.If using a countertop blender, let the soup cool slightly, then blend in batches, venting the lid to release steam.TIPFor an extra silky texture, strain through a fine-mesh sieve. - mix · ~1 min
Season and finish the soup.
1.Stir in the lemon juice and black pepper.2.Taste and adjust salt if needed.3.Warm gently over low heat if the soup has cooled.TIPThe lemon juice brightens the flavor — don't skip it. - garnish
Ladle into bowls, garnish with parsley, and serve.
Serve hot, drizzled with a little extra olive oil or a dollop of yogurt if desired.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a heavy-bottomed pot to prevent the butter from burning during the sauté.
- 2For the brightest color, add the peas and lettuce only after the onion is fully softened.
- 3Do not over-blend; a few seconds of pulsing leaves pleasant texture if you prefer a rustic soup.
- 4If using frozen peas, let them thaw on the counter for 10 minutes so they heat through evenly.
- 5Strain the soup through a fine-mesh sieve if you want an ultra-smooth, restaurant-quality finish.
- 6Make ahead: cool completely, refrigerate in an airtight container for up to 3 days — the flavor deepens.
- 7To reheat, warm gently over low heat; do not boil or the bright green color will dull.
Adapt it for your goals.
Vegan
Replace butter with 1 tablespoon of olive oil or a neutral vegetable oil to keep the soup entirely plant-based without losing richness.
low oilLow-oil
Use a non-stick pot and swap the butter for 2 tablespoons of water or vegetable broth; sauté the onion in the liquid until soft for a fat-free version.
high proteinHigh-protein
Add 1/2 cup of cooked white beans (canned, drained) along with the peas and lettuce; blend as directed for a creamier, protein-boosted soup.
herbaceousHerbaceous
Replace the parsley garnish with fresh mint or basil, and stir in an extra tablespoon of chopped herbs just before serving for a brighter flavor.
Why this is on our healthy list.
Rich in Vitamin K
Lettuce and peas both provide vitamin K, which supports bone health and normal blood clotting.
Good Source of Plant Protein
Green peas contribute a respectable amount of plant-based protein, making this soup more satisfying than a typical broth-based soup.
Hydrating and Low-Calorie
With water as the base and fresh vegetables, this soup is naturally low in calories and helps maintain hydration.
Contains Immune-Supportive Vitamin C
The lemon juice and parsley add a modest dose of vitamin C, which supports the immune system and enhances iron absorption.
Frequently asked questions
Yes, iceberg will work but it has less flavor and more water; your soup will be thinner and milder. Add a pinch more salt to compensate.
