This Dairy-Free and Vegan Dilled Pea Soup is such an easy lunch or meal on the go. Just gather the ingredients and toss them in a high-speed blender. It’s that easy!
I was needing a really easy lunch the other day and pulled together this soup using ingredients I had on hand. I didn’t even take the time to chop onion and garlic, subbing out dried versions instead. The bright green colors and flavor just seemed so perfect for warmer days.
The base of this soup comes from frozen peas which I had defrosted in the fridge the night before, but you don’t even have to go to that effort. If you do not have time to defrost the peas, then you can use them frozen. You will likely need to add an extra cup of liquid and then heat the soup for at least five minutes longer on the stove-top to bring it to a simmer.
I added protein-rich hemp seeds and a tablespoon of tahini and I couldn’t get over how easy, delicious, and satisfying this soup is… oh, and did I mention easy? 🙂 You’ll see in the nutrition label that this recipe makes enough for two, and each serving is a complete and nutritious meal with over 15 grams of plant protein.
Here’s the recipe for this vegan and super easy-peasy dilled pea soup:Print
This soup comes together in minutes, with the bright flavors of spring.
- 1 16-ounce bag frozen peas
- 1 bunch fresh dill
- ¼ cup hemp seeds
- 2 1/2 cups low-sodium vegetable broth
- ¼ cup nutritional yeast
- 4 Medjool dates, pitted
- 1 tablespoon tahini
- 1 tablespoon dried onion flakes
- ¼ teaspoon dried garlic
- ¼ teaspoon chili powder
- ¼ teaspoon smoked paprika
- Fresh lemon juice
- Defrost the bag of frozen peas in the refrigerator overnight*.
- Use a sharp knife to chop the fresh dill roughly. You can leave some of the stems, but you mainly just want about the top 1/3 of the herb.
- Combine the peas, chopped dill, hemp seeds, vegetable broth, nutritional yeast, dates, tahini, dried onion flakes, dried garlic, chile powder, and smoked paprika in a high-speed blender. Process on high until you reach the desired consistency.
- Transfer mixture to a medium saucepan and bring to a simmer (alternatively, you can let it run for 5-7 minutes in the high-speed blender until it gets hot). Serve hot, with a squeeze of lemon juice for extra flavor.
- * If you do not have time to defrost the peas, then you can use them frozen. You will likely need to add an extra cup of liquid and then heat the soup for at least five minutes longer on the stove-top to bring it to a simmer.
I noted in the recipe directions that you can actually heat this soup in your high-speed blender if you wish, but I personally like to do that in a saucepan on the stove-top. Whichever way you wish is great. Enjoy!
P.S. Other soups that you might like include my Beet-Based Blended Soup (this one takes some work, but it is worth it), Dairy-Free Cream of Brussels Sprouts Soup (another time-consuming, but delicious one), or my EASY Tempeh & Vegetable Soup.
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