Asparagus & Pea Soup Recipe | Strictly Seasonal 2.0

I couldn’t make it through asparagus month without making a soup, and this asparagus & pea soup recipe is perfect for this time of year. Not only is it in season (obviously) but it’s fresh and light, perfect as the weather starts to get slightly warmer.  

Now, I’ve never been a fan of cold soup, gazpacho has never been my thing, but you could also serve this soup cold in the warmer spring/ summer months if you wanted to. And it’s extremely easy to make with minimal fuss.  

As this is a very simple vegetable based soup recipe, it’s a very low calorie option, but it’s also lacking in protein and fat. To make up for that slightly, I’ve served mine with some salt and pepper roasted chickpeas to add a little nutritious protein crunch in place of croutons.  

Nutritional Information  

The following is based on two servings per recipe, which would be enough for two lunch servings. If you’re opting to serve this as a starter, you’ll get 3-4 servings per recipe.  

As the chickpeas are an add-on, I’ve calculated the nutritional information for the soup alone and with the chickpeas, depending on your serving preferences.  

Soup  

Per half a recipe serving, this soup contains 269 calories, 13.6g of protein and 11g of fibre per serving. Due to the nutritional yeast, this recipe is very high in many micronutrients, so it contains at least 100% of the RDA of each of the following:  

• B1 
• B2 
• B3 
• B6 
• Vitamin A 

And 5.3mg of iron, 80% of your daily B12 and 90% of your daily vitamin K 

Soup & Chickpeas  

With the added chickpeas, the above increases to 433 calories per serving, 18g of fibre and 21.4g of protein.  

The iron content increases to 6.5mg and you get two thirds of your daily folate, half of your daily vitamin E and your full recommended daily amount of vitamin K.  

Substitutes  

Almond milk – this recipe as shown is not nut free due to the almond milk, but this can be substituted for any unsweetened dairy free milk of your choice if you need to make it nut free.  

Garlic & herb nutritional yeast – I used the Wicked Kitchen one, but if you don’t have a Tesco nearby or a similar alternative available in your area, you can either skip this ingredient completely or use a tbsp of nutritional yeast and half a tsp of garlic powder. 

Storage and Keep  

Store in an airtight container and keep refrigerated and consume within 4 days. This recipe is freezer friendly if you want to make a larger batch, but defrost before reheating and serve within 24 hours of defrosting.  

Asparagus & Pea Soup Recipe 

Light and fresh spring soup recipe, easily served hot or cold.  

This recipe is gluten free, dairy free, soy free and vegan. It can be made nut free if you substitute the almond milk.  

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Asparagus & Pea Soup Recipe

Light and fresh spring soup recipe, easily served hot or cold.

Course Lunch, Soup

Cuisine British

Keyword Asparagus Recipes, Pea & Asparagus Soup

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Servings 2

Calories 433 kcal

Ingredients

Soup

• 1 Tbsp olive oil
• 175 g fine asparagus
• 2 cups peas fresh or frozen
• 3 cloves garlic roughly chopped
• 1 shallot sliced
• Salt + Pepper
• ½ tsp dried basil
• 1 ¼ cups almond milk
• ¾ cups vegetable stock
• 1 Tbsp garlic & herb nutritional yeast
• 1 medium lemon juiced

Chickpeas

• 1 can chickpeas drained and rinsed
• Salt + pepper
• Drizzle of vegetable oil
• ¼ tsp garlic powder

Instructions

1. Preheat oven to 205C and spread asparagus on a baking tray. Drizzle with oil of choice and season lightly with salt and pepper. Toss to coat.
2. Roast for 15 minutes, then set aside. While they’re cooking, prepare the chickpeas. Toss the drained and rinsed chickpeas in a light drizzle of vegetable oil and toss in salt, pepper and garlic powder. Spread evenly on a baking tray and set aside until the asparagus is ready.
3. Increase oven temperature to 225c and place the tray of prepared chickpeas to the oven for 20-25 minutes until golden and lightly crispy.
4. Heat a large saucepan or pot medium heat. Once hot, add the tbsp of oil, shallot and garlic. Season lightly with salt and pepper and stir to coat. Cook for 2-3 minutes or until fragrant and translucent. Reduce heat if garlic begins browning.
5. Add peas, dried basil, vegetable stock and almond milk. Bring to a simmer and leave on a low heat for 5-10 minutes.
6. Transfer soup to blender (that is safe for blending hot liquids – it should have a lid that allows steam to escape) along with asparagus (reserve some for garnish if desired). Blend soup until creamy and smooth. Transfer back to pot and bring to medium heat and simmer.
7. Add nutritional yeast and lemon juice and whisk. Continue cooking until warmed through and simmering, then reduce heat to low.
8. Taste and adjust seasonings as needed. Remove from heat and serve.
9. Serve and enjoy!

Do you like the sound of this pea & asparagus soup recipe? Would you opt to serve yours hot or cold?  

Until next time, 

Sophie 

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