Pea Soup



Pea Soup and bread
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
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!

More like this:

A bowl of gnocchi covered with green sauce made from lamb's lettuce and nuts

Green Gnocchi

A nourishing way to get dinner on the table in minutes! Vibrant lamb’s lettuce combines with almonds and cashews to create a creamy, oil-free, beautiful vegan green sauce. Also delicious drizzled over pasta, veggies, or whatever else your plant-based heart desires!

a bowl of homemade vegan raspberry ice cream with fresh raspberries

Barbie Pink Raspberry Ice Cream

Home made vegan soft serve ice-cream with no bananas, no cashews and no coconut cream. And it’s a beautiful, trending Barbie pink! Use just 3 simple ingredients to get creamy, smooth raspberry ice-cream that’s dairy-free, affordable, and totally vegan!

A close-up of chocolate bounty hearts, and one of them is cut in half showing the coconut filling

Bounty Hearts

Our vegan version of a Bounty bar is pure chocolate-covered coconut bliss. Easy home-made vegan chocolates that are beautiful and melt-in-the-mouth delicious.