Pea Soup
Timer Prep Time: 10 mins
Cook Cook Time: 15 mins
Portions Serves: 2 to 4


You can serve this soup up chunky or smooth! The addition of potato helps keep this soup creamy and rich along side the addition of milk. When asparagus is in season, simply chop fresh asparagus stalks and substitute for the peas.

  • 1 tbsp (15 mL) butter
  • 1 small onion, chopped
  • 1/4 tsp (1 mL) each salt and pepper
  • 2 cups (500 mL) fresh or frozen peas
  • 1 large yellow flesh potato (about 8 oz/227 g), peeled and diced
  • 2 tbsp (30 mL) chopped fresh parsley
  • 2 cups (500 mL) no salt added vegetable or chicken broth
  • 1 cup (250 mL) whole milk
  • 1/4 cup (60 mL) shredded old cheddar
  • Fresh parsley leaves


In a saucepan, melt butter over medium heat. Add onion, salt and pepper and cook, stirring for about 3 minutes or until softened. Stir in peas, potato and parsley. Add broth and milk; bring to a simmer. Cover slightly and cook over medium heat for about 10 minutes or until peas and potatoes are tender. Ladle into soup bowls, sprinkle with cheese and garnish with parsley if desired.

Nutritional Information (per serving)
Calories 420 Fat 15g
Saturated 10g Cholesterol 40mg
Sodium 670mg Calcium 300mg
Carbohydrate 55g Fibre 9g
Sugars 22g Protein 18g
Vitamin A 34% Vitamin C 61%
Calcium 30% Iron 19%

*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

Tip: For a smooth version of this soup, use an immersion blender right in your pot. For a velve-ty sooth soup puree in blender or food processor until smooth. Then strain through a fine mesh sieve if desired. (This will remove the pea skin if bothersome.)

This soup can be served alongside your favourite sandwich cup style or enjoyed as a light lunch with a hearty portion alongside a crisp salad.

Recipe by

Emily Richards,

Professional Home Economist