Simple Spring Pea Soup

by Gena on June 29, 2010

Greetings from Tuesday night. Before I say another word, those were some amazing responses to my last post. Blogging is so funny; one never knows which posts will strike a chord. I was really into the topic (which, if you weren’t reading, had to do with the assumptions drawn about peoples’ motives for being vegan), but I didn’t know whether or not you would be as intrigued. I love when the topics I love to write about are the ones you’re most interested in commenting on. Thank you!

A week or two ago, I mentioned that I’ve jumped on the spring vegetable train a little late this year. It’s face-meltingly hot outside, and summer has most certainly arrived. In my kitchen, though, I’m still experiencing the best of spring produce, including freshly shelled peas. I enjoyed them in my spring quinoa pilaf, and recently, I enjoyed them again in a simple, delicious pea soup.

Raw soups rank second only to salads in the category of “dishes Gena can’t eat enough of.” If you’ve only been reading my blog recently, though, you might not know the depth of my passion for raw soup. Last spring, I was the queen of soup, whipping up blended salads galore, carrot avocado bisque, raw borscht, coconut red pepper soup, and more. The problem with raw soups is that they, unlike cooked soups, don’t keep or freeze well. Raw soups are best enjoyed straight out of the blender, along with a big salad and maybe a hunk of sprouted grain bread. Since I’m rarely home right now, it’s hard for me to make fresh soups, and I’d rather not spoil them by transportation.

Last weekend, thankfully, soup fever struck on a Saturday afternoon at home, and the soup queen donned her apron again. The result was this glorious, bright green bowl of deliciousness:

Before I share the recipe, it’s worth mentioning that you can either blend the peas raw or blanch them first. I highly, highly, highly recommend blanching or lightly steaming, as raw green beans and peas are typically too starchy to be palatable. (There’s some debate, too, over whether they’re toxic: I fall into the “who cares, they taste weird” camp.) In any case, raw purists can certainly take chances with raw peas; I blanched mine for exactly a minute and then submerged them into an ice bath pre-blending.

Pea Soup (serves 1 or 2)

8 oz peas, raw or blanched
1/2 cup nut or seed milk, unsweetened (I used homemade almond milk)
1/4 tsp salt
1/4 c water
1 tbsp lemon juice

Blend all ingredients till smooth. Check for seasoning, and garnish with a sprig of dill, a drizzle of hemp oil, and cubed sprouted bread or raw crackers.

I like to serve my raw soups cool, obviously, but there’s no reason you couldn’t warm this if you liked to. However you serve it, the soup is dreamy: a perfectly minimalist exhibition of the finest flavors of spring.

Now, if only spring temperatures would follow spring tastes. Sigh. A sweaty girl can dream, right?


Print Friendly
Be Sociable, Share!

{ 30 comments… read them below or add one }

Meg June 29, 2010 at 11:26 pm

Funny how spring soups are so refreshing in summer. This looks delicious, Gena. Living in San Fran this summer, I’ve been lucky enough NOT to feel the summer heat, til I head back home, that is ;)

Enjoy your week. Looking forward to more recipes to beat the heat!


Ameena June 29, 2010 at 11:56 pm

I never thought that hot soup or tea or coffee would actually cool me down in the summer but oddly enough they do! And to think I never believed that old Indian tale. :)

I can’t wait for the fall…I hope temperatures get more tolerable for you Gena!


Averie (LoveVeggiesAndYoga) June 30, 2010 at 12:07 am

I posted last week about the toxicity (possibly) in raw green beans. Wow, funny you should mention it! Anyway, I am not a pea soup girl but my mother, this is a recipe that could convert a die-hard cooked-food woman into a raw pea soup lover, for sure!


Katie June 30, 2010 at 1:45 am

That recipe sounds so simple and fresh. I planted peas in my garden too!


JL Goes Vegan June 30, 2010 at 6:39 am

Beautiful soup. My favorite summer lunches are protein and veggie packed salads and cold soups. Thank you!


jo June 30, 2010 at 6:56 am

Hi Gena,
Just wondering, do you never eat beans/lentils??
Is it one of those things you avoid?


Gena June 30, 2010 at 7:52 am


I eat beans and lentils literally all the time! If you scroll through my posts, you’ll see garbazos on salads and in hummus, navy or white beans in salads, and a lentil dip/pate. I prefer to eat legumes cooked, rather than sprouted.



Gena September 24, 2010 at 3:16 pm

Obviously not! I eat legumes all the time, and you’ll see them on my blog plenty.


Anna @ Newlywed, Newly Veg June 30, 2010 at 7:49 am

Oooh…I didn’t know raw peas might be toxic! I was popping them like candy the other day!

This soup looks really tasty! So fresh!


Caroline June 30, 2010 at 7:59 am

Hey, I became a permanent reader of your blog today after making banana soft serve for breakfast for the first time (I know, I know, I’m very late getting on the boat). While I am not in a state to become vegan, I eat a mostly plant-based diet and am interested in incorporating even more plant foods. I also really like your body image topics.

The pea soup has a lovely, lovely color (and so simple) and sounds great with all the hot temperatures now. Peas are not my favorite vegetable, but I love green beans…even raw! I feel like we have to eat them in massive quantities to worry about toxins (I hope)

Have a great day!



Gabriela @ Une Vie Saine June 30, 2010 at 8:23 am

This is such a beautiful soup- I love the color! Cold soup is delicious, though I’ve never experimented with much besides gazpacho. It’s gotten a little cooler out here in PA, so hopefully NYC is a little more bearable now too!


Andrea June 30, 2010 at 8:26 am

I have some frozen raw peas that I’m going to try this out with tonight for dinner (or a post-yoga lunch)! I love your recipes, but you know I always add a clove or two of garlic to your savory recipes. (I have some roasted in the fridge, which I think would add some sweetness and depth to this soup).



Kenzie (HealthyPurpose) June 30, 2010 at 10:24 am

love how simple this is! I like pea soup so I may give this a try soon! Maybe in the fall…that’s the season it reminds me off.

Ah the summer heat…


Aletheia June 30, 2010 at 11:04 am

I wanted to tell you that your presentation is exquisite! Did you make your own “croutons” too? They look scrumptious!

Most importantly, I love the minimalist approach to this soup–it springs with elegance and simplicity. :-)

xo Aletheia


Gena June 30, 2010 at 12:17 pm

I did! Just ‘zeke bread, cut into squares :)


Jackie (Peaces of Earth) June 30, 2010 at 4:21 pm

Ooh I was wondering about the croutons too. I thought they looked like ‘zeke bread. :)


Sarah S. June 30, 2010 at 11:11 am

I know where the peas that just came in my CSA bag are going!


Lauren June 30, 2010 at 11:12 am

This looks delicious! I love pea soup! Never had it raw though! Soooo happy it is sooo much cooler out today!!! Enjoy!


Katie June 30, 2010 at 11:43 am

Oooh I’m bookmarking this recipe – so simple! Thank you so much for sharing it!


Sylvia June 30, 2010 at 2:44 pm

I tend to never cook with peas. I might have to start after seeing this recipe and the sprouted quinoa one! Looks super appetizing.


Christine (The Raw Project) June 30, 2010 at 4:16 pm

This looks wonderful, I adore split-pea soup and can’t wait to try this raw version. Thanks!


Bianca- Vegan Crunk June 30, 2010 at 4:28 pm

That looks so delicious and easy. I just planned my menu for next raw Tuesday (next week), but I’m wishing I had that in my meal plan.


Rachel June 30, 2010 at 5:47 pm

I love how the ingredients are so simple, it’s stuff that anyone can acquire. It kind of reminds me of split pea soup, which i LOVE. So i imagine this will be no different. thank youuuuuu!!

And bright green is my favorite color, too bad i would look awful if i dyed my hair said color


BroccoliHut June 30, 2010 at 10:21 pm

This sounds so refreshing! I might even face my fear of peas and try it for myself.


crookedmoonmama July 1, 2010 at 12:38 am

“Who cares…they taste weird” camp? Love it! That’s funny.
Pretty pea pictures. :)


C.L July 1, 2010 at 2:00 am

oh gosh Gena, I just made raw soup for lunch today and it looks NOTHING LIKE YOURS! mine was so gross. yours looks so GOOD and creamy! i’m sadly looking at the picture of your pea soup while slurping mine (which is kinda watery and tart – cos I didn’t have an avocado on hand to thicken it).

Anyway, thanks for posting all these lovely raw recipes. I love how healthy you are! I tried the banana softserve the other night and nearly swooned at how insanely GOOD it was. It’s a CRIME that the banana softserve recipe is not known by EVERYONE! and i mean, EVERYONE! WHat are people doing eating growth-hormone and antibiotic-ridden cow’s milk ice cream when they can just eat frozen bananas?!?!


Annie D. @ Annie's Simple Life July 1, 2010 at 1:26 pm

HOW EASY!!!! Thanks for the recipe!!!


FoodFeud July 3, 2010 at 12:44 pm

Hey Gena,
I’m wondering what kind of peas you use for this soup. What kind of plant do the usual frozen type peas come from? Can you use other sorts of peas like English or Sugar Snap? Sorry if this is a stupid question, I’m just a little confused.
What are the pea-like kernels in green beans?


Gena July 12, 2010 at 10:23 pm

Regular shelling peas!


Charise September 30, 2010 at 10:07 am

I just sprouted some garbazo beans. Now I dont know what to do with them? I love hummus and make it all the time using canned garbanzos? I appreciate any suggestions. Thanks :)


Leave a Comment

Previous post:

Next post: