Potato and Pea Soup Recipe #vegan #glutenfree #health

Healthy Potato Pea Soup

A creamy, healthy soup made with peas and potatoes. Don't skimp on the fresh parsley and almond slices added on top. Play around and use different nuts or croutons for garnish.
Course Entree, Sides, Soup
Cuisine dairy-free, gluten-free, Soy-free, vegan, vegetarian
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Makes 2 Liters (8.5 cups)
Calories 134 kcal
Author Vanessa @


  • 1 tablespoon Olive Oil
  • 1 Yellow Onion chopped
  • 3 cloves of Garlic minced
  • small handful fresh Parsley chopped
  • 1.2 lbs 550 g White Potatoes (peeled, diced)
  • 3 1/2 cups 450 g Frozen Peas or fresh
  • 4 cups 1 L Low Sodium Vegetable Broth + more if needed
  • Salt & Pepper to taste
  • up to 3 teaspoons Fresh Lemon Juice optional


  • Fresh Parsley chopped
  • 1/2 of a cup Almond slices toasted
  • Fresh Cracked Pepper


  1. Heat olive oil in a large stock pot over medium-high heat. Add chopped onion and fry in oil until they become slightly translucent. Add minced garlic and parsley to onion and continue to cook until garlic becomes fragrant, about 2-3 minutes).
  2. Add diced potatoes and peas to stock pot and cook for 5 minutes.
  3. Slowly add vegetable broth. Vegetable broth should cover the vegetables. If not, add a bit more vegetable broth. Bring to a boil, reduce heat and simmer for 15-20 minutes until potatoes can easily be pierced with a fork.
  4. While soup is cooking, toast almond slices in a fry pan over medium-high heat. Do not use oil and constantly stir the nuts around until they are toasted and browned to your liking.
  5. Use an immersion blender to puree soup or carefully add to a blender until smooth. Return pureed soup to the stock pot.
  6. Season with salt and pepper to taste and add fresh lemon juice (optional).
  7. Serve soup hot and garnish with more chopped parsley, toasted almond slices and fresh cracked pepper.

Recipe Notes

1.) The calorie count excludes the extras (toasted almonds and parsley)2.) Store the soup covered in the refrigerator and eat within 4 days. Otherwise, you may also freeze the potato pea soup. Super freezer-friendly!

Nutrition Facts
Healthy Potato Pea Soup
Amount Per Serving (1 cup)
Calories 134 Calories from Fat 17
% Daily Value*
Fat 1.9g3%
Sodium 117mg5%
Carbohydrates 24.7g8%
Fiber 5.1g21%
Sugar 4.6g5%
Protein 4.7g9%
* Percent Daily Values are based on a 2000 calorie diet.