Peas have long been a favorite of mine when it comes to nourishing green vegetables. Many do not know that peas are also one of the most protein rich vegetables available to us. And although I love split pea soup made from dried split peas, this recipe, made from either fresh or frozen peas has a slightly brighter, just off the vine taste. I’ve included protein nutrient counts for good measure. Enjoy!


  • 1 tablespoons avocado oil
  • 1/2 medium onion, chopped
  • 1 cloves garlic, chopped
  • 1/2 teaspoon dried thyme
  • 3 cups peas, fresh or frozen 24 grams plant protein
  • 2 cups chicken bone broth 20-40 grams protein depending on brand
  • 1/2 teaspoon mushroom powder (optional)
  • 1/2 diced ancho chili pepper in adobo sauce (optional)
  • Salt & fresh ground pepper, to taste


  1. Heat oil in a soup pan over medium heat. Add onion; cook, stirring occasionally, until softened, 4 to 6 minutes. Add garlic and thyme; cook, about 10 seconds.
  2. Stir in peas. Add broth, salt & pepper (to taste) and mushroom powder/ancho chili (if using); bring to boil over high heat. Reduce heat simmer 1-2 minutes.
  3. Puree soup in blender in batches until smooth.
  4. Pour into bowls and top with a “blop” of plain Greek yogurt and a sprinkle of nutritional yeast

Optional garnishes:

  • 1/4 cup Greek yogurt (use as a “blop on the top”) 4 grams protein
  • Generous sprinkle of nutritional yeast for additional protein & vitamin boost 5 grams protein
  • A few red pepper flakes

Makes 2 generous servings

Enjoy with a crusty whole grain roll, crackers or flatbread and perhaps a slice of cheese 1 slice whole wheat bread 3-4 grams protein; 1 oz hard cheese 8 grams protein