Easy Vegan Broccoli and Pea Soup

 Flavour-packed broccoli and pea soup that's super easy to make and a healthy choice for lunch.

easy vegan broccoli and pea soup

EASY VEGAN BROCCOLI AND PEA SOUP


I love a bowl of green soup, don't you?

They have lots of flavour and they just taste so green and healthy.

They make a nice change from all the carrot and lentils soups I've been making recently.

This green soup is full of broccoli and peas and it tastes great. 

Even better it is super simple to make.


LUNCH BOX SOUP


This lush green soup makes the perfect lunch box soup for adults and children.

Personally, I prefer to take soup to work in a flask. 

Heck, I'm not going near the microwave. I have no idea what has slattered on it. I definitely don't want it dripping in my soup.

You could always take it in a tub and just pop the lid on loosely, if you are feeling brave.

You can eat it for lunch at home too.


KIDS LUNCH N A FLASK


A flask is a good choice for kids too. Just make sure it has a wide mouth if the soup is thick. 

This one is thin enough that you could use any flask.

I found a cute little, fat flask in Tiger for my son's soups. 

He went for lipstick pink, what can I say, the boy likes pink.

I wouldn't give a younger child a flask as they might spill the soup when opening it and struggle not to get in a mess, but it's good for older children and teenagers.


FLASK TIPS


Here are a few tips to make sure your soup is always hot by the time lunch rolls around and to keep your flask in good condition.

  1. Choose the right flask - think about the quantity and the size of the flask mouth. A chunky soup will get caught in the neck of a drinking flask and is better in a food flask.
  2. Make sure it's spotlessly clean - check it before you fill it.
  3. Fill it with boiling water - and seal the lid tightly. Leave it for a few minutes to heat, while you heat your soup.
  4. Once your soup is hot pour the hot water out of the flask - and immediately pour the hot soup in and close the lid right away. This will help keep it hot.
  5. The soup should stay warm  - for at least 5 hours.
  6. If you open your flask and the soup isn't hot don't eat it  - as bacteria has had time to develop.
  7. Rinse your flask out  - when you finish your soup, then when you get home give it a good wash in hot soapy water.
  8. Don't wash in a dishwasher - it is not recommended and can damage the flask.
  9. If the flask is for a child test out at home - make sure they can open and pour it safely and seal it tightly (you don't want soup all over their lunch box). Do the trial with cold water and talk them through it.
  10. Look for a smaller flask for a child - the quantity will be better for them, but it will also be easier for them to handle and more likely to fit in their lunch bag.


Broccoli and pea soup in a yellow bowl

BROCCOLI IN SOUP


Broccoli is a healthy choice for soup. 

It's a good source of fibre and protein. 

It contains a range of vitamins including B vitamins and is a good source of folic acid.

We all know we need to eat our greens and this is a tasty way to do it.

You can use frozen or fresh broccoli in this soup.


A bowl of chopped broccoli stalks

BROCCOLI STALKS


Now don't got throwing away those broccoli stalks.

They are just as low calorie and nutritious as the broccoli florets.

Just chop them fairly finely before adding it to dishes.

You can add it to soups and stews.

Alternatively, you can keep it and other vegetable scraps aside to make a tasty homemade vegetable stock for soups.


frozen peas in a colander

FROZEN PEAS


Frozen peas are so handy for adding to dishes or as an extra portion of veg on the side of a dish.

Always have a bag in the freezer.

Peas are flash-steamed and frozen quickly after they are picked so they keep all their nutrition and are hot and ready to eat in minutes.

They are full of protein and fibre and they also contain potassium, iron and vitamin c.

They bring a bit of sweetness to the soup too.


Broccoli and pea soup with a swirl of vegan cream

A SWIRL OF CREAM


Adding a small swirl (or bigger if you like) of cream to this soup when you serve it, it really makes it special.

You can serve it plain if you like, but I recommend it with the cream. Not too much though, or you will drown the flavour of the soup.

I used Aplro single cream which is a plant-based cream. Of course there are other brands available too.

If you don't have or can't get hold of cream, you could add a splosh of your regular milk instead.


Broccoli soup in a yellow bowl next to a small vase of spring flowers

LOW CALORIE SOUP


Broccoli and pea soup is a low calorie soup.

Even with a swirl of vegan cream it is still a good option if you are watching your weight or counting the calories.

The fact it is low in calories is a nice extra benefit, but more importantly it is a super tasty soup.


CALORIES IN BROCCOLI PEA SOUP


Here's the calorie count before the cream is added.

There are 158 calories in a big bowl of soup (4 portions)

There are 126 calories in an average bowl of soup (5 portions)

There are 105 calories in a small bowl of soup (6 portions).

The Alpro cream I used is 21 calories for 1 tablespoon, but other brands may vary, so check the packet.


STORING BROCCOLI SOUP


Broccoli soup can be stored in the fridge for 3-5 days.

Transfer the soup to an airtight container and allow it to cool, before chilling it in the fridge.

You can reheat it in a pot or in a bowl in the microwave.


FREEZING BROCCOLI SOUP


Broccoli and pea soup freezes really well.

It can be frozen for 3-4 months.

It's a good idea to freeze it in portions, unless you have a family to feed and will use it all at once.

Take a portion of it out of the freezer and leave in the fridge overnight to defrost, then reheat before serving.


Make an easy vegan cheese and chive beer bread to serve with your soup. 

It's a super easy, no yeast and no knead bread.


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Easy vegan broccoli and pea soup with a swirl of plant-based cream

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MORE EASY VEGAN SOUPS TO TRY


Here are a few more easy vegan soups for you to add to your lunch box.



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HOW TO MAKE BROCCOLI AND PEA SOUP


Scroll down for step-by-step photos followed by a full printable recipe. If you don't have a printer, hit the print button on the recipe card & save as a PDF.


Making broccoli and pea soup - step 1 - broccoli

STEP 1


Cut your broccoli into florets and rinse thoroughly. Set aside the stalks, we will be using them too.

If you are using frozen broccoli, you can skip this step.


Making broccoli and pea soup - step 2 - broccoli stalks and onion sauteed

STEP 2


Chop the stalks into strips, then smaller chunks.

Add the onions and garlic to a pan with some olive oil and saute until soft.


Making broccoli and pea soup - step 3 - broccoli stalks sauteed

STEP 3


Add the stalks and cook gently for a few more minutes.

If it starts catching on the bottom of the pan, just add a splosh of water. As Jamie Oliver says those  brown bits on the bottom of the pan are added flavour.


Making broccoli and pea soup - step 4 - broccoli and peas added to the pot

STEP 4


Now it's time to add the rest of the veg.

Just thrown those broccoli florets and peas in.


Making broccoli and pea soup - step 5 - stock added and soup cooked

STEP 5


Add vegetable stock to the pot, bring to the boil, then reduce to a simmer and cook until the vegetables are soft.

Season with salt and pepper.


Making broccoli and pea soup - step 6 - finished blended soup in a bowl

STEP 6


Blend the soup until smooth and then taste, to check the seasoning.

You can blend the soup with a stick blender or in a food processer or blender.

If you don't have any of these, you can use a potato masher to break down the vegetables. It won't be as smooth as a blended soup but still tasty.



green soup, broccoli soup, soup with frozen peas, vegan broccoli soup, low calorie soup, low calorie vegan soup, easy vegan soup, vegan soup, soup
lunch
vegan
Yield: 4-6
Author: Jacqueline Meldrum
Easy Vegan Broccoli & Pea Soup

Easy Vegan Broccoli & Pea Soup

Flavour-packed broccoli and pea soup that's super easy to make and a healthy choice for lunch.
Prep time: 10 MinCook time: 20 MinTotal time: 30 Min

Ingredients

  • 1 tbsp olive oil
  • 2 cloves garlic, crushed
  • 1 onion, finely chopped
  • 1 large broccoli, cut into florets (set aside the stalks)
  • 150g / 1 heaped cup frozen peas
  • 1.5 litres / 6.3 cups vegetable stock
  • salt and pepper

Instructions

  1. Slice and chop the broccoli stalks into small chunks.
  2. In a large pan, saute the onion and garlic until soft.
  3. Add the chopped broccoli stalks and cook for a few minutes. If it catches on the bottom of the pan add a splash of water.
  4. Add the broccoli florets and frozen peas to the pot, then pour over the vegetable stock.
  5. Bring to the boil, then reduce to a simmer and cook gently for 20-25 minutes until the broccoli is soft.
  6. Blend until smooth and season with salt and pepper.
  7. Serve with a swirl of vegan cream.
  8. Enjoy!

Notes:

Nutrition in this card is for 4 large portions of soup without cream.

There are 158 calories in a big bowl of soup (4 portions)

There are 126 calories in an average bowl of soup (5 portions)

There are 105 calories in a small bowl of soup (6 portions).

The Alpro cream I used is 21 calories for 1 tablespoon, but other brands may vary, so check the packet.


This soup can be stored in the fridge for 3-5 days.

It can be frozen for 3-4 months.

Calories

157.62

Fat (grams)

4.50

Sat. Fat (grams)

0.67

Carbs (grams)

26.29

Fiber (grams)

10.63

Net carbs

15.66

Sugar (grams)

8.44

Protein (grams)

7.47

Sodium (milligrams)

124.90

Cholesterol (grams)

0.00
Created using The Recipes Generator

16 comments

  1. Thanks Jac so many great tips here, especially about the flask! I made this soup for lunch the other day and finally enjoyed a warm and so delish soup thanks to tips. I always struggle with meal prep and this was done in few minutes only!

    ReplyDelete
    Replies
    1. I was happy to let you try it first Jukia. I knew you'd enjoy it.

      Delete
  2. The color of this soup reminds me that spring is right around the corner! What a pretty and nutritious soup.

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  3. This healthy soup option is the best! I love the color and the taste: made it this afternoon and it turned out perfect!

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  4. This sounds amazing! Love broccoli and peas, and this is a perfect spring soup!

    ReplyDelete
  5. So easy, so healthy and so delicious! Who says eating healthy needs to be complicated. Thank you for this great recipes1

    ReplyDelete
  6. Another easy recipe Jacqueline and I found it just in time to make it for lunch. I'm going to use frozen broccoli. Jill

    ReplyDelete
  7. Spot on! I have been craving some green soup!

    ReplyDelete
  8. Just one onion, it doesn't say on the list of ingredients, or I am looking but can't see it, which is quite possible :D

    ReplyDelete
    Replies
    1. Sorry, just spotted your comment and yes 1 onion. Sorted it now.

      Delete

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