Green Pea Soup (Instant Pot and Stovetop Options)

Green Pea Soup is packed with sweet green peas and spinach, and spiced up with jalapeños and cumin. It's gluten-free and vegan, and ultra creamy without any dairy. It also comes together quickly in the Instant Pot or on the stovetop.

This post was originally published in January 2018. It has been updated with new photos and text, including helpful tips for readers and stovetop instructions. The recipe has also been adjusted slightly.

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This one hits the spot with its creamy texture and spicy flavor. It definitely coats your insides. And there's nothing better than a warm bowl of soup on a cold winter day!

Ingredients

• Frozen green peas
• Baby spinach
• Garlic
• Leek
• Jalapeño
• Veggie broth
• Fresh thyme
• Cumin
• Extra virgin olive oil
• Salt and pepper

How to make spicy pea soup with frozen green peas

First, clean your leeks:

• They grow in soil and have a lot of hidden dirt. So, start by cutting off the root and the green leaves on top. You'll be left with the middle part which is a lighter green. Slice it in thin rounds and place the rounds in a bowl of water. Use your hands to break apart the rounds. You should see the dirt falling to the bottom of the bowl. Scoop out the leeks, leaving the water and dirt behind. Give them another rinse and you're good to go.

Instant Pot method:

• Add the oil, spinach, garlic, leek, jalapeño, salt, pepper and cumin to the Instant Pot and sauté for 5 minutes. Add the broth, peas and thyme, and stir to combine. Lock the lid in place, seal the valve and set to pressure cook on high for 3 minutes. (It will take about 10 minutes for pressure to build).
• When the timer goes off, quick release the pressure. Remove the sprigs of thyme and purée using a handheld or stand blender.

Stovetop method:

• Add the oil, spinach, garlic, leek, jalapeño, salt, pepper and cumin to a large pot and sauté for 5 minutes, or until the garlic is fragrant. Add the broth, peas and thyme. Stir together, cover and bring to a boil. Reduce heat and let simmer for about 15 minutes. Stir the mixture a few times to ensure it doesn't burn onto the bottom of the pot.
• Remove the sprigs of thyme and purée using a handheld or stand blender.

Frequently asked questions

Recipe tips

• This soup calls for no salt added vegetable broth. You can also use chicken broth if you don't need this soup to be vegetarian or vegan. If you use broth with salt added, just reduce the amount of salt you add to the recipe.
• The soup isn't overly spicy, so if you like it a little spicier, try adding a full jalapeño or add the jalapeño with the seeds.
• You can purée this soup using a handheld immersion blender or stand blender. If it's a stand blender, make sure it's heat proof, or let the soup cool before blending. You may also need to purée the soup in batches.
• If you like your soup a little thinner, add more broth or even stir in a little unsweetened almond or cashew milk.
• There isn't much difference in the cook time between the Instant Pot and stovetop. I prefer the Instant Pot as you can seal the lid and let it cook without stirring it or worrying about the pot boiling over on the stove.
• To keep this soup gluten-free, make sure your broth and spices are certified gluten-free.

How to top this green pea soup

• Cheesy everything bagel croutons. One of my favorite toppings for soup, especially this one.
• Crispy chickpeas. I make them in the air fryer but you can also use store-bought.
• Savory pecan granola. A little sprinkle on soup adds a nice crunch and additional flavor.

If you make this recipe, I'd love to hear what you think in the comments below!

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📖 Recipe

Green Pea Soup (Instant Pot and Stovetop Options)

Green Pea Soup is packed with sweet green peas and spinach, and spiced up with jalapeños and cumin. It's gluten-free and vegan, and ultra creamy without any dairy. It also comes together quickly in the Instant Pot or on the stovetop.

5 from 9 votes

Print Pin

Prep Time: 15 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 35 minutes minutes

Servings: 6 bowls

Author: Leanne

Ingredients

• ▢ 2 tablespoons extra virgin olive oil
• ▢ 4 cups fresh baby spinach, packed
• ▢ 6 cloves garlic, pressed
• ▢ 1 large leek, root and top removed, chopped and cleaned
• ▢ ½ jalapeño pepper, seeded and chopped
• ▢ 1 teaspoon kosher salt
• ▢ ¼ teaspoon ground black pepper
• ▢ ¼ teaspoon ground cumin
• ▢ 4 cups no salt added vegetable broth
• ▢ 1 bag no-salt added frozen sweet green peas, (750 grams or about 5 ½ cups)
• ▢ 3-4 sprigs of fresh thyme

Instructions

Cook ModePrevent your screen from going dark

Instant Pot method:

• Add the oil, spinach, garlic, leek, jalapeño, salt, pepper and cumin to the Instant Pot and sauté for 5 minutes, stirring frequently to ensure the garlic doesn't burn. Add the broth, peas and thyme, and stir together.
• Lock the lid in place, seal the valve and set to pressure cook on high for 3 minutes. (It will take about 10 minutes for pressure to build).
• When the timer goes off, quick release the pressure. Remove the sprigs of thyme and purée using a handheld or stand blender.

Stovetop method:

• Add the oil, spinach, garlic, leek, jalapeño, salt, pepper and cumin to a large pot and sauté for 5 minutes, stirring frequently to ensure the garlic doesn't burn.
• Add the broth, peas and thyme. Stir together and bring to a boil. Reduce heat and let simmer for about 15 minutes. Stir occasionally to ensure it doesn't burn on the pot.
• Remove the sprigs of thyme and purée using a handheld or stand blender.

Storage:

• Store any leftovers in an airtight container in the refrigerator and enjoy within 3-4 days, or freeze for later enjoyment.

Notes

1. This soup calls for no salt added vegetable broth. You can also use chicken broth if you don't need this soup to be vegetarian or vegan. If you use broth with salt added, just reduce the amount of salt you add to the recipe.
2. The soup isn't overly salty or spicy. If you like it a little spicier, try adding a full jalapeño or add the jalapeño with the seeds. Once it's puréed, you can also add more salt, pepper and/or cumin to taste.
3. You can purée this soup using a handheld immersion blender or stand blender. If it's a stand blender, make sure it's heat proof, or let the soup cool before blending. You may also need to purée the soup in batches.

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Nutrition Facts per Serving

Calories: 173kcal | Carbohydrates: 24g | Protein: 9g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 419mg | Potassium: 466mg | Fiber: 9g | Sugar: 9g | Vitamin A: 3144IU | Vitamin C: 61mg | Calcium: 69mg | Iron: 3mg

Disclaimer

Nutrition information is an estimate only and will vary depending on the substitutions made and the brands used.

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