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. (A photo from the original recipe is included at the end of this post).

It’s soup everyday around here! And if you’ve been following my Instagram stories, you know why. A few days ago, we got hit with a blizzard that brought a record snowfall and high winds. The total amount of snow that fell in my area was around 90 centimetres (or 35 inches). And, as I write this, we’re on day three of a state of emergency.

Thankfully, we didn’t lose power. So warm bowls of soup, like this chicken wild rice soup and tomato chickpea soup, have been on repeat.

And I’m whipping up another batch of this vegan pea soup to enjoy tomorrow. This one hits the spot with its creamy texture and spicy flavour. It definitely coats your insides. And there’s nothing better than a warm bowl of soup after hours of shovelling snow, am I right?!

Ingredients to make this green pea vegan soup:

• 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:

• Can you make this soup using fresh peas? Yes, you can use fresh peas in this recipe instead of frozen. I prefer to use frozen peas, however, as they are usually flash frozen at the peak of freshness so they are just as good or better than fresh peas. Fresh peas are also seasonal and sometimes hard to come by.

• Can you make this soup using canned peas? I haven’t made this soup with canned peas, but I imagine it would have similar results. Keep in mind that you will need 5 1/2 cups of peas, so it is probably more economical to buy a bag of frozen peas than multiple cans of peas. If you used canned, make sure they are no salt added peas.

• How long does it take to prepare sweet pea soup in the Instant Pot vs the stovetop? The soup will take about 18 minutes to cook in the Instant Pot. This includes 10 minutes for pressure to build, 3 minutes to cook and 5 minutes for quick release of pressure. The soup will take about 20 minutes on the stovetop, including 5 minutes to come to a boil and 15 minutes to simmer.

• How do you store leftover soup and how long will it last? Store any leftover soup in an airtight glass container in the refrigerator. If stored properly, it should last for 3-4 days.

• Can you freeze puréed green pea soup? Yes, since the soup doesn’t contain dairy, you can freeze this soup. Just place the cooled soup in a freezer safe container and leave enough room at the top for the soup to expand. It should last for about 3 months in the freezer.

• How do you re-heat leftover soup? This soup can be re-heated in a sauce pan on the stovetop or in the microwave. If it was frozen, let it defrost in the refrigerator before re-heating.

Additional Tips and Suggestions for making this sweet green pea soup recipe:

• 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.

The best ways to top this green pea soup:

• Cheesy everything bagel croutons. One of my favourite toppings for soup, especially this one.

• Crispy chickpeas. I make them in the air fryer but you can also use store-bought.

• Savoury pecan granola. A little sprinkle on soup adds a nice crunch and additional flavour.

If you make this veggie packed soup recipe, I would love to hear what you think in the comments below!

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Green Pea Soup (Instant Pot and Stovetop Options)

★★★★★

5 from 8 reviews

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.

• Author: Leanne
• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Yield: 4-6 bowls 1x
• Category: Dinner; Lunch
• Method: Instant Pot
• Cuisine: Vegan

Scale 1x2x3x

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
• 1/2 jalapeño pepper, seeded and chopped
• 1 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon ground cumin
• 4 cups no salt added vegetable broth
• 1 bag (750 grams) no-salt added frozen sweet green peas (about 5 1/2 cups)
• 3–4 sprigs of fresh thyme

Instructions

Instant Pot method:

1. 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.
2. 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).
3. When the timer goes off, quick release the pressure. Remove the sprigs of thyme and purée using a handheld or stand blender.

Stovetop method:

1. 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.
2. 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.
3. Remove the sprigs of thyme and purée using a handheld or stand blender.

Storage:

1. 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.

Keywords: sweet pea soup, spicy pea soup, green pea vegan soup