Pea Soup



Pea Soup and bread
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Pea Soup

Pea Soup

  • Author: Challenge 22
  • Active Time: 15 min
  • Total Time: 1 hr 15 min
  • Yield: 6 servings 1x
  • Category: Main dish


A hot bowl of comforting pea soup is the perfect way to warm yourself up on a cold evening. Curl up on your sofa and relax, enjoying this heart-warming serving of ha-pea-ness!

Legumes, such as dried peas, are a great source of protein and iron and are an important part of any diet. This soup is easy on the pocket, but filled with nutrition and taste! Serve it as a main dish or as an appetizer with some toasted whole wheat bread for that delightful crunch.


  • 1 onion, chopped
  • Oil, for frying
  • 1½ cups dried peas (or 330 g)
  • 2 large carrots, grated
  • 23 liters boiling water
  • 1 bunch of parsley or dill, chopped
  • 3 garlic cloves, chopped
  • Spices, to taste: cumin, paprika, black pepper, and salt


  1. Fry the onion until golden brown.
  2. Add the carrots and garlic and fry for another 3 minutes. 
  3. Add all of the spices (except the salt), and stir briefly.
  4. Add the peas, stir, and add the water to the pot, making sure the peas are fully covered.
  5. Cook on low heat for about an hour, stirring occasionally. When the soup is nearly ready, add the parsley or dill (but save a little to use as a garnish when serving), and add salt to taste.
  6. Pour into your favorite deep bowl and sprinkle with the chopped herbs.


  • For a more velvety texture, blend before serving. 
  • Substitute lentils for peas, if you prefer them: try 1 cup of red lentils plus ¾ cup of green lentils.
  • Try topping with nutritional yeast before serving!
  • Still hungry? Try our weekly plant based meal plan for more yummy ideas.

Keywords: Soup, pea, main dish, side dish, high in protein, high in iron, easy

For more recipes and tips from experienced mentors and certified dietitians, join Challenge 22 for free!


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