My Broccoli and Pea Soup is colourful, nutritious and full of fresh flavour. The sweetness of the peas mellows the earthy taste of broccoli, complemented by the addition of fresh-tasting lemon and fragrant basil. It is quickly and easily made, as well as being warm and nourishing. In addition, it is gluten-free and vegan, making it ideal for many people with specific dietary requirements.
Why we love this recipe:
Broccoli is regarded as a “superfood”, that is, a food that is nutrient-dense, but that doesn’t necessarily make it easy to include in family meals. So, there are times when we need to be creative and a blended soup, with fresh flavours, is a great way to add broccoli to your family’s diet.
We love this recipe for Broccoli and Pea Soup because:
- All the ingredients are readily available.
- This is an economical meal.
- It uses all the broccoli, not just the florets but the stem as well. A great way to avoid waste.
- If you’re looking to include more greens in your diet, this is a good way to do it.
- Soup is a comfort food.
- This Broccoli and Pea Soup is a great way to increase your daily vegetable consumption.
- You can have a meal on the table in less than a half hour.
- To get ahead, prepare a batch and store in the freezer.
Ingredients in this recipe:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
Olive oil – you could use coconut oil if you prefer.
Brown/yellow onion – you could also use white onion. Is a great flavour base for the soup.
Garlic – we use fresh garlic; the flavour is more vibrant than the jarred.
Broccoli – we use fresh, but you could use frozen broccoli.
Frozen peas – for colour and sweet flavour.
Stock – use homemade vegetable or chicken stock, or good quality commercial.
Fresh basil – adds great flavour but you could use mint if you prefer.
Lemon – we use the zest and some juice.
Sea salt and freshly ground black pepper – season to taste.
Step by Step Instructions:
- Add the oil and onion to a medium-sized saucepan and cook over a medium heat for 5 – 7 minutes, stirring occasionally, until the onion softens.
- Then, add the garlic and finely chopped broccoli stalk and cook for two minutes being careful to not let the garlic burn.
- Add the broccoli florets and stock and bring to the boil. Turn the heat down and cook for 2 minutes.
- Add the frozen peas and cook for 3 minutes, or until the broccoli is tender.
- Take off the heat, add the lemon zest and fresh basil and use a stick blender to blitz until smooth.
- Check that the seasoning is to your taste and stir through the lemon juice just before serving. To serve, sprinkle with extra lemon zest, shredded fresh basil leaves and freshly ground black pepper.
Tips for Success and FAQs:
One of the most important steps to take when cooking is to check your seasoning. Properly seasoning your food can take a dish from bland to delicious.
Don’t over boil the broccoli as you will lose the vibrant green colour.
For ease and less washing up, I use an immersion blender. However, you will get a smoother, creamier texture if you use a blender. It is important to understand that blending hot liquids in a blender can be dangerous and could result in severe burns.
If you do use a blender for hot liquids, you must be careful. You will need to remove the central cap in the blender lid and then cover the lid with a folded tea towel to let the steam escape. Hold the lid on securely and blend on a low speed. This will allow steam to escape so that it doesn’t build up. Not doing this can pose a risk that soup may overflow out of the blender.
For a smooth soup, make sure the vegetables are cooked through before attempting to blend them.
Yes, it is a good substitute for fresh broccoli.
Store in an airtight container in the fridge for up to 3 days.
It is ideal for freezing. When the soup is cold, store it in the freezer in airtight containers for up to 3 months. Be sure to label and date the containers as frozen foods are often difficult to identify. Ideally, defrost the soup overnight in the refrigerator before heating. Or, decant the frozen soup directly into a saucepan and heat thoroughly, being sure to bring it to the boil for about a minute. Stir frequently and add a small amount of additional liquid if the soup has thickened.
Serve a warming bowl of Broccoli and Pea Soup alongside one of these for an even more hearty and satisfying meal:
- Easy Spelt Focaccia
- Gluten-free Olive and Rosemary Focaccia
- Gluten-free Zucchini Muffins
- Mixed Seed Crackers
More delicious recipes for you to try:
A comforting bowl of soup can make one of the best meals. Here are some more of our favourite recipes:
- Potato Soup
- Roasted Carrot Soup with Coconut
- Cauliflower and Potato Soup
- Spiced Pumpkin and Sweet Potato Soup
- Roasted Capsicum Soup with Basil Oil
- Zucchini and Potato Soup
- Quinoa Vegetable Soup
- Or, check out our collection of Easy Soup Recipes here.
Our Broccoli and Pea Soup is extremely versatile. It is an ideal meal to serve the family on busy days and you can be assured you are serving them a nutritious meal. As well, it is sufficiently elegant to serve as a starter at a dinner party. All the ingredients are readily available, it is quickly and easily made and is nourishing as well as delicious. This colourful, nutritious, plant-based soup will be an ideal addition to your soup repertoire.
Broccoli and Pea Soup
- 1 tablespoon extra virgin olive oil See Notes 1 and 2
- 1 medium brown/yellow onion – finely chopped
- 1 large garlic clove – crushed See Note 3
- 1 large broccoli head – broken into florets and the stalk finely chopped. See Notes 4 and 5
- 2 cups (240 g) frozen peas
- 3 cups (750 ml) vegetable stock See Note 6
- ¼ cup fresh basil leaves
- 1 teaspoon lemon zest See Note 7
- 1 teaspoon lemon juice
- sea salt and freshly ground black pepper – to taste See Note 8
- lemon zest and shredded fresh basil to garnish – optional.
For accuracy, we recommend weighing your ingredients. This will produce the best results.
- Add the finely chopped onion and oil to a medium-sized saucepan. Cook the onion in the oil over medium heat for 5 – 7 minutes, until the onion is soft.
- Add the crushed garlic and finely chopped broccoli stalk and cook for two minutes taking care the garlic does not burn.
- Add the broccoli florets and stock and bring to the boil. Turn the heat down and cook for 2minutes.
- Add the frozen peas and cook for 3 minutes, until the broccoli is tender. Do not over boil or the broccoli will lose its vibrant colour.
- Take off the heat, add the lemon zest and fresh basil and blitz with a hand-held blender until the soup is smooth. See Note 9.
- Check that the seasoning is to your taste. Stir through the lemon juice just before serving.
- If you prefer a thinner soup add an extra 120 ml (½ cup) of stock. (See Note 9.)To serve, sprinkle with extra lemon zest, fresh basil leaves and freshly ground black pepper.
- You can use coconut oil if you prefer.
- The Australian tablespoon is 20 ml or 4 teaspoons. In many other countries, the tablespoon is 15 ml or 3 teaspoons. Please adjust the measurement if necessary.
- Fresh garlic has better flavour than the jarred variety.
- The weight is approximately 400 g (14 ounces). Unless your broccoli is very young, you may need to peel off the fibrous, external layer on the broccoli stem.
- If you wish, take out a couple of cooked broccoli florets and chop into small pieces – use these to top your soup (as in the photos) with some cooked peas and fresh basil leaves – (optional).
- Use either homemade or good quality commercial stock. If using a commercial stock, check that it is gluten-free or vegan if necessary. If you wish, you can use chicken stock.
- When using both the lemon zest and juice, be sure to remove the zest first.
- Adjust the seasoning to your liking – we recommend using freshly ground black pepper and sea salt flakes for the best flavour. You could also add some dried chilli flakes for a spicy note.
- If you prefer a thinner soup, add an additional ½ cup of vegetable stock.
- If you do use a blender for hot liquids, you must be careful. You will need to remove the central cap in the blender lid and then cover the lid with a folded tea towel to let the steam escape. Hold the lid on securely and blend on a low speed. This will allow steam to escape so that it doesn’t build up. Not doing this can pose a risk that soup may overflow out of the blender.
- Please note, the nutritional information is based on four serves. This does not include the garnish you serve with the recipe. The nutritional information is an estimate only.
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.