Gluten Free Vegan Pea Soup (Stovetop, Crockpot, Instant Pot)
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Pea soup days are here! You’re going to love this easy Vegan Pea Soup recipe with thyme. It’s delicious and quick to make. The best part about this pea soup recipe is that you can make it with frozen peas in twenty minutes. It’s that simple. But just because it’s easy to make doesn’t mean that it isn’t full of sweet spring pea flavor.
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Table of Contents
- Why You’ll Love This Easy Vegan Pea Soup Recipe
- Ingredients For Vegan Pea Soup
- How to Make Vegan Pea Soup
- How to Can Vegan Pea Soup
- How to Serve Vegan Pea Soup
- FAQ’s About Vegan Pea Soup
- Tips and Variations
- More Vegan Soups
- 50 More Gluten Free Soup Recipes
I made this pea soup for my family and both my husband and two year old daughter love it! I served it with my Roasted Artichoke Recipe and Raw Zucchini Carpaccio.
Table of Contents
- Why You’ll Love This Easy Vegan Pea Soup Recipe
- Ingredients For Vegan Pea Soup
- How to Make Vegan Pea Soup
- How to Can Vegan Pea Soup
- How to Serve Vegan Pea Soup
- FAQ’s About Vegan Pea Soup
- Tips and Variations
- More Vegan Soups
- 50 More Gluten Free Soup Recipes
Why You’ll Love This Easy Vegan Pea Soup Recipe
- Its Fast and Easy!
- With Only 8 Common Ingredients You Already Have!
- Vegan
- Gluten Free
- Soy Free
- Dairy Free
- But it Can Be Made Vegetarian.
- You can make this pea soup with frozen or fresh peas.
- It takes only 20 minutes!
Ingredients For Vegan Pea Soup
The ingredients for vegan pea soup couldn’t be more simple! It requires just a few basic ingredients you probably have on hand, and you can easily make substitutions if needed.
- Frozen Peas
- Coconut Oil Or Unsalted Organic Butter
- Garlic
- Leeks, Onions, or Shallots
- Water – No you don’t need vegetable stock!
- Fresh Thyme
- Coconut Milk
- Lemon
How to Make Vegan Pea Soup
Step 1: Melt your butter or heat oil in a soup pot. Slice your leeks and garlic. Add them to the pot and sweat on medium heat until they are translucent.
Step2: Add the water and wait for it to simmer. This means tiny bubbles will start to form. Add your peas and thyme. Allow the peas to cook at a simmer until they are tender. It takes about 8 to 10 minutes for the peas to cook.
Step 3: Blend your pea soup in a high speed blender or an immersion blender. To make the soup creamy add in one table spoon of cold butter while you are blending. This is my trick to make soups creamy without using cream. Once the soup is blended, stir in lemon juice and coconut oil.
How to Can Vegan Pea Soup
If you need to can pea soup for use at a later date, you can definitely do that, but you’ll need to use a tested recipe and make sure to follow USDA guidelines for canning safely. Here is a recipe for home canned pea soup that follows the best practices for canning.
Alternatively, you can freeze this vegan pea soup with great results, and it will last up to 6 months in the freezer! Simply fill a freezer safe plastic container with the cooled soup, leaving approximately 1” of headspace. Add a lid, label, and store in your freezer until you’re ready to serve.
Freezing Tips
- Leave about 1 inch of room at the top of the container you plant to freeze it in. The soup expands when you freeze it. So by not filling the Tupperware all the way to the top you’ll make sure that it doesn’t explode, leak, or break the container.
- Use plastic Tupperware. I know glass is the healthiest way to store food. But glass breaks. See note above. If you insist on freezing your pea soup in a glass container anyway. Make sure to leave EXTRA room at the top by filling the glass only 3/4ths.
How to Serve Vegan Pea Soup
While vegan pea soup is perfectly fine to serve on its own, rounding it out with a few sides can make your meal more satisfying and filling. Here are my favorite dishes to serve with pea soup:
- Zucchini Carpaccio
- Roasted Artichokes
- Accompaniment Salad with Cabbage and Miso Dressing
- Microgreen Salad
- Cauliflower Steaks
- Beet Ravioli with Vegan Ricotta
FAQ’s About Vegan Pea Soup
A good quality homemade pea soup is an anti-inflammatory meal. Since it contains antioxidant rich peas, and avoids inflammatory foods such as processed meats, additives, and refined grains, homemade vegan pea soup is a great choice for those looking to eat anti-inflammatory foods.
While store bought pea soups can be full of additives and preservatives, homemade pea soup is an excellent healthy choice. Made with high quality ingredients and nutrient dense foods such as peas, leeks, and coconut oil, it makes a perfectly healthy meal any time of the year.
Dry pulses contain insoluble fiber, which can cause digestive discomfort. Soaking your dried pulses before cooking will help avoid any digestive issues that might arrive. Using fresh peas is a great alternative and is completely digestible.
Pea soup is healthy because it contains ample protein, fiber, nutrients, and fresh vegetables. It’s also very light, low in fat, and satisfying, making it a great choice for a delicious and healthy meal.
Yes! As long as your ingredient selections are gluten free (and they generally are), your pea soup will also be gluten free.
Yes! You can keep this easy pea soup recipe in the freezer for up to 6 months.
Tips and Variations
How to make it in a crock pot
- Melt your butter or heat oil in a heavy bottomed skillet or dutch oven. Slice your leeks and garlic. Add them to the pot and sweat on medium heat until they are translucent.
- Transfer your softened leeks and garlic to a slow cooker, and add in the water, peas, and thyme. Cook on low for 3-4 hours, or on high for 1-2 hours, or until the peas are softened and tender.
- Transfer your soup to a blender (or use an immersion blender) and blend until smooth. To make the soup creamy add in one tablespoon of cold butter while you are blending. Once the soup is blended, stir in lemon juice and coconut oil.
How to make it in an Instant Pot
- Set your Instant Pot to the “Saute” function and allow it to heat up. Once the pot is hot, add the butter or coconut oil and stir until melted. Add the sliced leeks and garlic, and allow them to sweat until translucent, stirring frequently.
- Turn the Instant Pot off and add in the water, peas, and thyme. Place the lid on the Instant Pot and set the valve to “sealing.” Cook on high pressure for 4 minutes.
- Once the Instant Pot is finished cooking, turn it off and switch the valve to “venting” with a wooden spoon. Make sure you are facing away from the Instant Pot, since it will be letting out hot steam.
- Once the pressure has fully released (and the pin drops), carefully remove the lid.
- Transfer the pea soup to a Blender, or use an immersion blender to blend in the pot. Once smooth, add cold butter and continue to blend until creamy.
- Once blended, stir in lemon juice and coconut oil and serve immediately.
Ingredient Substitutions
- If you don’t have leeks, onions or shallots will work just fine for the pea soup.
- You can use fresh or dried thyme. If you plan on using dried thyme, use 1 teaspoon in place of the 1 tablespoon of fresh that is called for in the recipe.
- You can use real butter in place of the coconut oil in the recipe. I recommend using Unsalted Organic Butter for the best results.
- Alternatively, you can use olive oil in place of the coconut oil if that is what you have on hand.
More Vegan Soups
- Vegan Curried Cauliflower Soup
- Gluten Free Cream of Mushroom Soup
- Carrot and Orange Soup
- Vegan Split Pea Soup
50 More Gluten Free Soup Recipes
The world of gluten free soups is a big one. If you simply google gluten free soups you’ll see over 10 million results! I reached out to the best gluten free bloggers on the internet and they came up with these awesome gluten free soup recipes for you to try. No matter what kind of soup you like there is something for everyone here. Most of these recipes are both gluten free and vegan. Some are vegetarian.
20 minute Pea Soup with Thyme
Ingredients
Instructions
- In a large pot, melt butter. While the butter melts cut your leeks and garlic. Sweat the garlic, leeks and salt on medium low heat until the leaks are translucent (10minutes). Stir often to ensure the leaks don’t brown. And that the Garlic doesn't burn.
- Add 4 cups of water and bring to a simmer. Once simmering add the peas and thyme. Cook for another 8-10 minutes or until the peas are tender.
- Emulsify in a blender and add one teaspoon of butter while blending to thicken the soup. You can also add the coconut milk once you return it to the pot. To keep the soup vegan but still creamy skip the butter but add the coconut milk.
- Optional Step: To preserve color and serve cold as a summer soup transfer to an ice bath after step three and stir in coconut milk and lemon juice.
Video
Notes
Nutrition
This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases at no cost to you. See my Affiliate Disclosure to read my policy and more about affiliate links.
