If you need a quick meal for lunch or dinner, then pea and sprout soup is a wonderful and nutritious option! Rich in antioxidants this soup is so quick to make, you’ll be serving it up in 30 minutes.
Antioxidants strengthen your immune system; reduce the risk of many diseases including heart and some cancers so the benefits are a big bonus.
I have given you a pressure cook option and a stove top option. Either one will have you serving this up so fast it will become one of your favourites.
Can I freeze this soup?
Absolutely! Storing it in an airtight container will allow it to be freezer friendly for 3 months. Thaw in refrigerator the day before you want to heat it up.
What are some complementary sides?
What better way to serve any soup than with a sandwich or salad. Here are some easy and delicious recipe ideas:
SANDWICH:
Easy “tuna” salad, click HERE
Vegan BLT with tempeh “bacun”, click HERE
Vegan Pulled Pork, click HERE
SALADS:
Ultimate Caesar Salad, click HERE
Kale-Spinach with Seasoned Chickpeas and Roasted Garlic Dressing, click HERE
Green Salad with Strawberries and Candied Pecans, click HERE
OTHER SIDE IDEAS:
Ginger Quinoa Vegetable Medley, click HERE
Baked Sweet Potato Fries, click HERE
Smokey Baked Potato Wedges, click HERE
Quick Double Baked Stuffed Potatoes, click HERE
Chickpea patties, click HERE
Is it difficult to grow my own sprouts?
No way! Check out this article, “How to Grow Sprouts Indoor All Year Long”, by one of our Master Gardeners. Chris offers an easy step by step guide on how to successfully grow your very own sprouts. Sprouts can be costly to purchase, so why not grow your own? Click HERE.
Instant Pot option:
- Press sauté button on Instant Pot and add avocado oil and onion. If you want to eliminate oil, use ½ cup water to sauté. Sauté onion until tender, approximately 1 minute.
- Add garlic and celery and sauté another 30 seconds.
- Press “cancel” button and add rest of ingredients.
- Stir well.
Place lid on and set on “sealing”. Press “pressure cook” and set time to 12 minutes.
Remove bay leaf. Using immersion hand blender, blend soup to desired consistency.
30 MINUTE PEA AND SPROUT SOUP
- Prep Time: 10 minutes
- Cook Time: 20 minutes IP option
- Total Time: 30 minutes
- Yield: 6 1x
- Category: main/side
- Method: Pressure Cooked
- Cuisine: Canadian/American
- Diet: Vegan
Description
If you need a quick meal for lunch or dinner, then pea and sprout soup is a wonderful and nutritious option! Rich in antioxidants this soup is so quick to make, you’ll be serving it up in 30 minutes.
Ingredients
- 1 tablespoon avocado oil
- 1 large yellow onion, chopped
- 1 garlic clove, chopped
- 3 celery stalks, chopped
- 1 large yellow potato, peeled and cubed
- 3/4 cup sprouts (I used a mix of red clover, alfalfa, radish and mustard) and more for garnish
- 1 tablespoon fresh parsley, finely chopped
- 5 cups frozen sweet peas
- ½ teaspoon dried thyme
- ¼ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon pepper
- 1 tablespoon nutritional yeast (optional)
- 1 bay leaf
- 2 organic bouillon veggie cubes
- 5 cups water
Instructions
Instant Pot option:
- Press sauté button on Instant Pot and add avocado oil and onion. If you want to eliminate oil, use ½ cup water to sauté.
- Sauté onion until tender, approximately 1 minute.
- Add garlic and celery and sauté another 30 seconds.
- Press “cancel” button and add rest of ingredients. Stir well.
- Place lid on and set on “sealing”. Press “pressure cook” and set time to 12 minutes.
- Remove bay leaf.
- Using immersion hand blender, blend soup to desired consistency.
Stove top option:
- In large pot using medium heat, add oil and onion. If you want to eliminate oil, use ½ cup water to sauté.
- Sauté onion until tender, approximately 1 minute.
- Add garlic and celery and sauté another 30 seconds.
- Remove pot from heat and add rest of ingredients. Stir well.
- Place pot back on heat, cover with lid and bring to boil.
- Stir well to ensure no vegetables are stuck to bottom of pot.
- Turn heat down to simmer leaving lid slightly askew and stir occasionally.
- Cook until vegetables are fork tender.
- Remove bay leaf and use immersion hand blender to blend to desired consistency.
Notes
Can I freeze this soup?: Absolutely! Storing it in an airtight container will allow it to be freezer friendly for 3 months. Thaw in refrigerator the day before you want to heat it up.
What are some complementary sides?: What better way to serve any soup than with a sandwich or salad. Here are some easy and delicious recipe ideas:
SANDWICH:
Easy “tuna” salad, click HERE
Vegan BLT with tempeh “bacon”, click HERE
Vegan Pulled Pork, click HERE
SALADS:
Ultimate Caesar Salad, click HERE
Kale-Spinach with Seasoned Chickpeas and Roasted Garlic Dressing, click HERE
Green Salad with Strawberries and Candied Pecans, click HERE
OTHER SIDE IDEAS:
Ginger Quinoa Vegetable Medley, click HERE
Baked Sweet Potato Fries, click HERE
Smokey Baked Potato Wedges, click HERE
Quick Double Baked Stuffed Potatoes, click HERE
Chickpea patties, click HERE
Is it difficult to grow my own sprouts?: No way! Check out this article, “How to Grow Sprouts Indoor All Year Long”, by one of our Master Gardeners. Chris offers an easy step by step guide on how to successfully grow your very own sprouts. Sprouts can be costly to purchase, so why not grow your own? Check out the article coming soon!
Want to purchase an Instant Pot? click HERE for 6 quart.
Keywords: sprout recipe, pea soup, fast and easy soup recipe, instant pot recipe, pea soup, high antioxidant soup, sprout soup