Creamy & Comforting Pea and Spinach Soup: A Healthy 3-Point Recipe for Quick Meals

Discover the ultimate green superfood soup with this incredibly easy and comforting Pea and Spinach Soup. This nutrient-dense, blended concoction is packed with wholesome ingredients and comes together in a flash, making it perfect for busy weeknights or a satisfying lunch. Whether you’re looking for a light starter, a hearty main course, or a convenient meal prep option, this vibrant green soup is delightfully versatile and satisfying on its own, or as a complement to any meal.

One of the many charms of this pea and spinach soup is its remarkable adaptability. It’s an ideal recipe for those moments when you need to “clean out the fridge,” allowing you to creatively use up various vegetable scraps and frozen produce. The process couldn’t be simpler: sauté your aromatics, simmer the vegetables until tender, blend to your desired consistency, and serve! For an extra touch of flavor and texture, I love to garnish this creamy soup with a sprinkle of grated Parmesan cheese, a handful of crunchy croutons, and a few briefly blanched peas for a fresh burst of color and sweetness. Each spoonful offers a harmonious blend of flavors and a smooth, velvety texture that will leave you feeling nourished and content.

Why You’ll Love This Healthy Pea and Spinach Soup

This recipe is a true gem for anyone seeking a comforting and satisfying meal without spending hours in the kitchen. It’s particularly beneficial when time is short, but you still crave something homemade and nourishing. You’ll quickly fall in love with this soup for a multitude of reasons:

• Incredibly Practical: This 30-minute blended soup is a fantastic solution for minimizing food waste. It encourages you to use up those leftover veggie scraps and frozen vegetables that might otherwise go unused. It’s a testament to how simple ingredients can transform into something extraordinary.
• Nutrient-Packed: As written, this soup is overflowing with healthy vegetables, providing a generous dose of vitamins, minerals, and fiber. But don’t stop there! It’s incredibly forgiving, allowing you to easily sneak in any other vegetables you fancy, boosting its nutritional profile even further. Think of it as a delicious, edible multivitamin.
• Excellent for Meal Prep: Planning ahead is made easy with this recipe. This versatile soup freezes beautifully, making it an ideal candidate for batch cooking. Prepare a large quantity on the weekend and enjoy it throughout the week for quick lunches or dinners. Or, freeze individual portions for convenient, ready-to-eat meals whenever hunger strikes. Its ability to be stored and reheated without losing its delightful texture or flavor is a major plus for anyone with a busy lifestyle.
• Weight Watchers Friendly: For those managing their intake, this soup is a fantastic option, clocking in at just 3 WW Points Per Serving. It allows you to enjoy a creamy, flavorful soup without compromising your dietary goals. You can easily track and view this recipe on the WW Apphere (WW login required).
• Delightful Flavor Profile: The natural sweetness of peas perfectly complements the earthy notes of spinach, creating a balanced and incredibly palatable flavor. The sautéed onions and garlic provide a foundational aroma that truly makes this soup sing.
• Effortlessly Easy: With straightforward instructions, even novice cooks can achieve a restaurant-quality soup. There are no complicated techniques, just simple steps that lead to a delicious outcome.

Servings: 4
Serving Size: 1 cup (240 ml)
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Essential Ingredients for Your Green Soup

Crafting this delicious pea and spinach soup requires only a handful of common ingredients, most of which you probably already have in your pantry or freezer. Each component plays a vital role in building the soup’s comforting flavor and creamy texture. Here’s what you’ll need to gather:

• ½ tablespoon oil (7 ml) – Olive oil or any neutral cooking oil works well.
• 1 large onion, roughly chopped (1 cup, 150 g) – The foundation of flavor; rough chop is fine as it will be blended.
• 2 cloves garlic, minced – Essential for aromatic depth.
• 1 small potato, peeled and diced (75 g) – Adds natural creaminess and body to the soup without needing heavy cream.
• 4 cups fresh spinach leaves (120 g) – The vibrant green and earthy flavor. Ensure it’s fresh for best results, but frozen can also be used.
• 2 cups peas (fresh or frozen) (280 g) – The sweet and bright star of the show. Both fresh and frozen work perfectly.
• 4 cups chicken broth (960 ml) – Provides the liquid base and savory notes. Vegetable broth can be substituted for a vegetarian version.
• Salt and pepper to taste – To enhance and balance all the flavors.
• Croutons for serving – For a delightful crunch and texture contrast.
• Grated Parmesan cheese for serving – Adds a salty, umami kick and extra richness.

Detailed Instructions for Blended Pea and Spinach Soup

While the list of instructions might seem extensive, please don’t be fooled – this is genuinely one of the easiest soups you’ll ever make! The process is incredibly straightforward, revolving around three simple actions: sautéing your aromatics, simmering your vegetables until they’re perfectly tender, and then blending everything into a smooth, comforting soup. Let’s walk through the steps with a bit more detail to ensure your soup turns out perfectly every time:

1. Preparation is Key: Before you begin cooking, take a moment to prepare all your ingredients. This practice, known as “mise en place,” makes the cooking process much smoother and more enjoyable. Roughly chop your large onion – remember, precision isn’t necessary here since everything will be blended later. Peel and dice your potato into small, uniform pieces so they cook evenly. Finally, mince your garlic cloves finely to ensure their potent flavor is well distributed.
2. Sauté the Aromatics: Begin by heating your ½ tablespoon of oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Once the oil shimmers slightly, indicating it’s hot enough, add the roughly chopped onion. Sauté the onion for about 5 minutes, stirring occasionally, until it becomes soft and translucent. This step is crucial as it develops the foundational sweetness and depth of flavor for your soup. Next, add the minced garlic to the pot and continue to cook for just another minute until it becomes fragrant. Be careful not to let the garlic brown, as it can turn bitter.
3. Introduce the Potatoes: Add the diced potatoes to the pot, stirring them well to combine with the softened onions and fragrant garlic. Continue to cook for approximately 3-4 minutes, allowing the potatoes to begin softening. This brief sauté helps to develop their flavor and ensures they cook thoroughly in the broth.
4. Add Spinach and Peas: Now, it’s time to incorporate your greens! Add the fresh spinach leaves to the pot. It might seem like a lot, but spinach wilts down significantly. Stir the spinach into the other vegetables until it has completely wilted, which should only take about 2 minutes. Once the spinach has transformed into a tender green mass, add the peas. If you’re using fresh peas, make sure they are thoroughly rinsed. If you’re using frozen peas, there’s no need to thaw them; they can go directly into the pot from the freezer.
5. Pour in Broth and Simmer: Carefully pour the chicken broth into the pot. Ensure that the broth just covers all the vegetables. The exact amount of broth needed might vary slightly depending on the specific size and shape of your pot, as well as the precise volume of vegetables you’ve used.
6. Season and Cook: Season the mixture generously with a pinch of salt and freshly ground black pepper. Bring the entire mixture to a rolling boil over medium-high heat. Once boiling, reduce the heat to medium-low, cover the pot with a lid, and let it simmer gently for about 10 minutes. This simmering time allows all the flavors to meld together and, most importantly, ensures that the potatoes are fork-tender, indicating they are ready for blending.
7. Blend to Perfection: Once the vegetables are perfectly cooked and tender, it’s time to create that signature creamy texture. If you own an immersion blender, this step is incredibly simple: just blend the soup directly in the pot until it reaches your desired level of smoothness. If you don’t have an immersion blender, carefully transfer the soup in batches to a standard upright blender. Blend each batch until it’s completely smooth and velvety, then return the blended soup to the pot. Be cautious when blending hot liquids, only filling the blender half-way and holding the lid securely.
8. Adjust Seasoning and Consistency: Give the soup a taste. This is your chance to adjust the seasoning! Add more salt or pepper if needed to perfectly balance the flavors. If you find the soup is too thick for your preference, you can easily thin it out by stirring in a bit more chicken broth until you achieve your ideal consistency.
9. Serve with Garnish: Ladle the hot, creamy pea and spinach soup into individual bowls. For an irresistible finish, top each serving with a generous handful of crunchy croutons and a delicate sprinkle of grated Parmesan cheese. You can also add a few fresh blanched peas for extra visual appeal and a burst of fresh flavor. Enjoy your homemade, wholesome soup!

Creative Variations and Smart Substitutions for Your Soup

One of the best aspects of this pea and spinach soup recipe is its inherent flexibility. Don’t be afraid to experiment with different ingredients and add-ins to tailor it to your taste, dietary needs, or whatever you have on hand. Here are some fantastic ideas to get you started:

1. Potato Power (and alternatives): The potato in this recipe provides a wonderful natural thickness and creamy texture. However, if you’re looking to reduce Weight Watchers points further or simply don’t have a potato, you can omit it entirely. Instead, add a tablespoon of cornstarch (mixed with a little cold water to form a slurry) towards the end of the cooking process, before blending. This will help maintain a similar creamy consistency. Alternatively, a small amount of cooked white beans or cannellini beans can also be blended in for creaminess and added protein.
2. Explore Vegetable Variations: While peas and spinach are the stars, this soup is a fantastic canvas for other vegetables. Feel free to add more or swap some out entirely. I’ve successfully made this soup with vibrant watercress and earthy broccoli in place of spinach, yielding equally delicious results. Other great additions could include zucchini, green beans, or even a handful of chopped kale (just ensure kale is cooked until very tender before blending).
3. Broth Options for Every Palate: The choice of broth significantly influences the final flavor profile. I personally favor chicken broth for its rich, savory base. However, if you prefer a different flavor, beef broth can lend a deeper, more robust taste. For a completely vegetarian or vegan option, vegetable broth is an excellent and equally delicious choice. For the ultimate flavor, consider using homemade broth if you have the time; its depth is unparalleled.
4. Hearty Additions for Extra Filling: To transform this smooth soup into a more substantial, meal-worthy dish, consider adding diced vegetables after the initial blending step. Cook these added vegetables for an additional ten minutes, or until tender-crisp. Options like carrots, celery, bell peppers, or even small florets of cauliflower or broccoli can add wonderful texture and more nutritional bulk, making the soup even more satisfying and comforting.
5. Pasta Perfection: Sometimes, I love to serve this green soup with a small addition of cooked pasta. A couple of tablespoons of small pasta shapes, like ditalini, orzo, or even broken spaghetti, added directly to the bowls before serving, can make this soup even more filling and kid-friendly. The pasta absorbs some of the delicious broth, adding another layer of comfort.
6. A Touch of Creaminess (Dairy/Non-Dairy): For an extra luxurious texture, stir in a splash of heavy cream, coconut milk (for a subtle tropical note), or a dollop of Greek yogurt (stirred in off the heat) just before serving. This can elevate the soup’s richness and smooth mouthfeel.
7. Herbal Infusion: Fresh herbs can brighten the flavor considerably. Stir in some fresh chopped parsley, chives, or even a hint of mint (especially good with peas) just before serving or blend them in with the vegetables for a more integrated flavor.

Pro Tips and Tricks for the Best Pea and Spinach Soup

Achieving a perfect bowl of pea and spinach soup is easy, but a few expert tips can elevate your results from good to absolutely fantastic. Keep these pointers in mind for a smooth cooking process and a delicious outcome:

1. Embrace Rough Chopping: Don’t fuss over perfectly uniform cuts for your potatoes and onions. Since all the ingredients will be blended into a smooth consistency, large, rustic chunks are perfectly acceptable. This saves you valuable time on prep, making the recipe even quicker to execute.
2. Adjust Ingredient Proportions to Your Liking: This recipe is very forgiving. If you have a particular fondness for peas, feel free to add a bit more. Similarly, if you want to pack in extra greens, increase the amount of spinach. The beauty of this soup is that you can adjust the quantities of the main vegetables to suit your personal preferences without drastically altering the outcome.
3. Master Batch Cooking and Freezing: This creamy, comforting soup is an ideal candidate for batch cooking. Prepare a larger quantity than needed and freeze the leftovers for future meals. It holds up exceptionally well in the freezer. What’s more, this soup offers incredible versatility in its serving temperature. While wonderfully comforting served hot on a chilly day, it can be equally delightful and refreshing served cold on a warm summer afternoon. This dual serving option adds a layer of convenience and enjoyment.
4. Achieve the Perfect Blend: For that ultra-smooth, velvety texture that truly makes this soup shine, I recommend blending thoroughly. If you’re using a standard blender, process the soup in small batches until it’s completely free of lumps and has a perfectly creamy consistency. This extra minute or two of blending makes a significant difference in the final mouthfeel.
5. Season Gradually: It’s always easier to add more seasoning than to remove it. Start with the recommended pinch of salt and pepper, then taste the soup after blending. Adjust gradually, adding small amounts until the flavors truly pop. Remember that broths can vary in sodium content, so tasting and adjusting is crucial.
6. Don’t Overcook the Greens: Spinach wilts very quickly. Adding it later in the cooking process (after the onions and potatoes have softened) helps preserve its bright green color and nutritional integrity. Peas also cook quickly, so adding them with the spinach ensures they don’t become mushy.
7. For a Brighter Green Color: If you want to retain an even more vibrant green hue in your soup, you can blanch the spinach and peas separately in boiling water for 1-2 minutes, then immediately plunge them into an ice bath before adding them to the sautéed aromatics and broth. This “shocking” method locks in the color.

This pea and spinach soup is more than just a recipe; it’s a simple yet incredibly nutritious meal solution, perfect for anyone looking to effortlessly incorporate more vegetables into their diet. Enjoy it as a deeply comforting dinner on a cool evening or a wonderfully refreshing summer meal. Its adaptability and ease make it a staple you’ll return to again and again.

Spinach and Pea Soup

Servings:
4

Prep:
10 minutes mins

Cook:
20 minutes mins

Total:
30 minutes mins

Pin Recipe
Share by Email
Print Recipe

A creamy blended soup loaded with veggies.

Ingredients

• ▢ ½ tablespoon oil, 7 ml
• ▢ 1 large onion, roughly chopped (1 cup, 150 g)
• ▢ 2 cloves garlic, minced
• ▢ 1 small potato, peeled and diced (75 g)
• ▢ 4 cups fresh spinach leaves, 120 g
• ▢ 2 cups peas, fresh or frozen (280 g)
• ▢ 4 cups chicken broth, 960 ml
• ▢ Salt and pepper to taste
• ▢ Croutons for serving
• ▢ Grated Parmesan cheese for serving

Instructions

• Preparation: Begin by preparing all your ingredients. Chop the onion roughly and peel and dice the potato. Mince the garlic.
• Sauté the Vegetables: Heat the oil in a large pot over medium heat. Once hot, add the chopped onion and sauté for about 5 minutes until it becomes translucent. Add the minced garlic and cook for another minute until fragrant.
• Add the Potatoes: Add the diced potatoes to the pot, stirring to combine with the onion and garlic. Cook for about 3-4 minutes to let the potatoes start to soften.
• Add Spinach and Peas: Add the spinach leaves to the pot, stirring them in until they wilt. This should take about 2 minutes. Once the spinach has wilted, add the peas. If using fresh peas, ensure they are rinsed; if using frozen peas, they can go in directly from the freezer.
• Add Broth and Simmer: Pour in the chicken broth, making sure it just covers the vegetables. You may need a bit more or less broth depending on the size of your pot and the amount of vegetables.
• Season with a pinch of salt and pepper. Bring the mixture to a boil, then reduce the heat to medium-low, cover, and let it simmer for about 10 minutes, or until the potatoes are tender.
• Blend the Soup: Once the vegetables are cooked, use an immersion blender to blend the soup directly in the pot until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender and blend until smooth, then return it to the pot.
• Adjust Seasoning and Consistency: Taste the soup and adjust the seasoning with more salt and pepper if needed. If the soup is too thick for your liking, you can add a bit more broth to thin it out.
• Serve: Ladle the soup into bowls. Top each serving with a handful of croutons and a sprinkle of grated Parmesan cheese.

Notes

Just 3 WW Points per serving.

Nutrition

Serving: 405g
Calories: 113kcal
Carbohydrates: 19g
Protein: 6.8g
Fat: 2.2g
Saturated Fat: 0.3g
Sodium: 1471mg
Potassium: 480mg
Fiber: 6g
Sugar: 7g
Calcium: 63mg
Iron: 2.6mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course:
Soup

Cuisine:
American

Tried this recipe?
Mention @drizzlemeskinny or tag #drizzlemeskinny!