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BLANK » Recipe Index » Soups

Vegan Pea Soup (Stovetop + Instant Pot)

October 24, 2024 by Charla 8 Comments

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long vegan soup pin display
Short soup pin

This pea soup is super delicious and super creamy, made using only a small amount of ingredients including garden peas, parsley,  stock, thyme and coconut milk. You can make this soup bowl using either your instant pot or stove top.

two bowls of pea soup

This vegan pea soup is the type of soup that is very very easy to prepare and can easily be bulk batched to save an excess amount of time.

It's so flavoursome, I promise you will have it over and over again and never get bored of it either.

overhead shot of the soup

After purchasing some garden peas from my local farmers market I just had to share this recipe with you all.

If you like vegetable soups that are rich, heart warming, that can be eaten any time of the year.

I'm confident Charla has you covered with this soup made from green peas. It doesn't take very long to make, suitable for most dietary requirements and simply darn right delicious.

I made this heart warming soup for my loved ones and needless to say it went down a treat. It yields a similar green hue to Caribbean Callaloo Soup

Garden peas are not really a crop I tend to eat religiously, in fact, I seldom eat them whole.

My chosen method of cooking peas is pureed into a soup and I may occasionally include them in a stir fry like this Ingredients needed for vegan pea soup

  • Green peas - You can use any type of green peas, I used petit pois these are small, sweet and tender peas.
  • Vegan butter - Used for sauteing the base ingredients.
  • Onion and garlic - These are the foundation ingredients which need to be sauted.
  • Coconut milk - Full fat coconut milk is used to give the soup a rich and creamy texture.
  • Parsley and thyme - Be sure to use the fresh herbs for best results.
  • Vegetable Broth - More liquid that is needed to make the soup.
  • Black pepper and pink salt - To ehance the taste.

The instant pot version

steps 1-6 making pea soup in the instant pot
  • Switch the instant pot on and select "saute for 5 minutes".
  • Once the inner pot heats up, add the dairy free butter,  onion and garlic and saute for about a minute until soft and translucent.
  • Add the parsley followed by the peas and thyme and continue to cook for 2-3 minutes.
  • Pour in the vegetable stock and coconut milk then stir.
  • Put the lid on, switch the valve to "sealing".
  • Select pressure cook on high and adjust the "+/- button" to 5 minutes.
  • Allow the pot to come to pressure (should take a few minutes).
  • Once cooked flick the valve to "venting" to perform a quick release.
  • Use an immersion blender to puree the soup.
  • Add black pepper and salt to taste and stir.

The steps (Stovetop version)

Steps for making soup sauteing and pureeing
  • Melt the dairy free butter in a saucepan on low-medium heat.
  • Saute the onion and garlic until soft and translucent.
  • Transfer the onion and garlic in a medium sized saucepan then pour in the vegetable stock, green peas, coconut milk, parsley and thyme and add it to the pot. 
  • Stir then cover the saucepan with a lid, reduce the heat to low and simmer for 5 minutes.
  • After 5 minutes finally transfer the soup mixture into a high speed blender and pulse for 2 minutes or use an immersion stick blender.

Notes and tips

  • First and foremost, might I add, For this recipe you might want to use my Vegetable Broth which use I highly recommend.
  • Traditionally green pea soup is enriched with a heavy cream, as I wanted to stay within the realm of being dairy free I used coconut milk. The taste isn't altered at all, in fact it replicates the creaminess of cows milk.
  • Check the recipe post for a head entitled "instant pot version" to make using your IP instead.
  • You will need a blender or immersion stick to puree the peas into soup
  • The consistency of the soup isn't too thick nor is it too thin. If you want a thick, puree type of soup then add another ½-1 cup of peas.
  • Try to use vegetable stock that is sodium free or low in sodium.
  • Add the pink salt and black pepper last, as it is a matter of taste.
  • Feel free to use any type of green peas for this soup recipe although petit pois are preferred.
  • Use fat free coconut milk to lower the calorie intake even more if you wish.
half a bowl of soup

More vegan soup recipes to try

  • Cuban Black Bean Soup
  • Creamy Carrot Ginger Soup
  • Carrot and Red Lentil Soup
  • Spicy Cabbage Detox Soup
  • Roasted Red Pepper Tomato Soup
  • Squash and Sweet Potato Soup
  • Creamy Vegan Mushroom Soup
  • Roasted Sweet Potato Soup
  • Caribbean Pumpkin and Lentil Soup

**Please comment below and star rate if you have tried my recipes. Support my website by leaving a donation through Buying Me a Coffee. A site to show your appreciation of my hardwork over the years.  Let's be friends and engage on YouTube, Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

a bowl and a half of soup

Vegan Pea Soup

This pea soup is super delicious and super creamy, made using only a small amount of ingredients including garden peas, parsley,  stock, thyme and coconut milk. You can make this soup bowl using either your instant pot or stove top.
5 from 3 votes
Print Pin Rate
Course: Soup
Cuisine: British
Prep Time: 10 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 20 minutes minutes
Servings: 4 people
Calories: 445kcal
Author: Charla

Ingredients

  • 3 tablespoon vegan butter (24g)
  • 1 small onion chopped
  • 4 garlic cloves minced
  • 1½ cup vegetable broth (355ml)
  • 4 ½ cups green peas (652g)
  • 1 cup coconut milk (250ml)
  • ½ cup fresh flat leaf parsley without the stalks(15g)
  • 1 tablespoon fresh thyme (7g)
  • pink salt and black pepper to taste

Instructions

Stovetop version

  • Melt the dairy free butter in a saucepan on low-medium heat
  • Saute the onion and garlic until soft and translucent.
  • Transfer the onion and garlic in a medium sized saucepan then pour in the vegetable stock, green peas, coconut milk, parsley and thyme and add it to the pot. 
  • Stir then cover the saucepan with a lid, reduce the heat to low and simmer for 5 minutes.
  • After 5 minutes finally transfer the soup mixture into a high speed blender and pulse for 2 minutes or use an immersion stick blender.

Instant pot version

  • Switch the instant pot on and select "saute for 5 minutes".
  • Once the inner pot heats up, add the dairy free butter, onion and garlic and saute for about a minute until soft and translucent.
  • Add the parsley followed by the peas and thyme and continue to cook for 2-3 minutes.
  • Pour in the vegetable stock and coconut milk then stir.
  • Put the lid on, switch the valve to "sealing".
  • Select pressure cook on high and adjust the "+/- button" to 5 minutes.
  • Allow the pot to come to pressure (should take a few minutes).
  • Once cooked flick the valve to "venting" to perform a quick release.
  • Use an immersion blender to puree the soup.
  • Add black pepper and salt to taste and stir.

Video

Notes

  • First and foremost, might I add, For this recipe you might want to use my vegetable stock which use I highly recommend.
  • Traditionally green pea soup is enriched with a heavy cream, as I wanted to stay within the realm of being dairy free I used coconut milk. The taste isn't altered at all, in fact it replicates the creaminess of cows milk.
  • Check the recipe post for a head entitled "instant pot version" to make using your IP instead.
  • You will need a blender or immersion stick to puree the peas into soup
  • The consistency of the soup isn't too thick nor is it too thin. If you want a thick, puree type of soup then add another ½-1 cup of peas.
  • Try to use vegetable stock that is sodium free or low in sodium.
  • Add the pink salt and black pepper last, as it is a matter of taste.
  • Try to source organic or local farmed peas, if possible. If you cannot I do understand just use what resources you have available.
  • Use fat free coconut milk to lower the calorie intake even more if you wish.

Nutrition

Calories: 445kcal | Carbohydrates: 54g | Protein: 19g | Fat: 19g | Saturated Fat: 16g | Sodium: 664mg | Potassium: 1076mg | Fiber: 17g | Sugar: 20g | Vitamin A: 3958IU | Vitamin C: 147mg | Calcium: 139mg | Iron: 9mg
Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!

More Soups

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    Spicy Chicken Soup Recipe
  • Vegan Roasted Red Pepper Tomato Soup
  • Mushroom soup in a bowl
    Creamy Vegan Mushroom Soup Recipe (Stove or Instant pot)
  • soup in a white bowl
    Pumpkin and Sweet Potato Soup (Stove or Instant Pot)

About Charla

I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

Comments

  1. Gemma says

    September 09, 2019 at 6:07 am

    5 stars
    Absolutely delicious soup, I love the good ol pea and mint combo normally but think I found a new favourite !!

    Reply
    • Charla says

      September 09, 2019 at 8:27 pm

      I'm so glad you liked the recipe Gemma

      Reply
  2. Val says

    August 11, 2014 at 5:48 am

    Hi
    Ive just made the homemade butter, in preparation to make this soup, but the butter is so delicious Im having to guard against other hands that keep sneaking into the cupboard to take a finger-licking swipe! I love your recipes, thank you, and please keep them coming.

    Reply
    • Charla says

      August 11, 2014 at 8:30 pm

      Aww awesome, it is addictive isn't it? I hope you liked the soup too.

      Reply
  3. Dannii @ Hungry Healthy Happy says

    August 04, 2014 at 10:07 pm

    I love pea soup, especially with mint. But I really like that you have made this with coconut milk. Yum!

    Reply
    • Charla says

      August 05, 2014 at 7:16 am

      Thanks Dannii, pea soup with mint is gorgeous too.

      Reply
  4. Thalia @ butter and brioche says

    August 03, 2014 at 5:55 am

    yum.. i love a good pea soup, i love that you used coconut oil and milk too! never tried that before, thanks for the idea.

    Reply
    • Charla says

      August 03, 2014 at 2:34 pm

      Hi Thalia, glad to have inspired you. I hope you managed to try it and like it with the adaptations.

      Reply
5 from 3 votes (2 ratings without comment)

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Hey, I'm Charla!

I'm an avid Caribbean foodie. Welcome to the haven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

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