Dairy-Free Dilled Pea Soup

Dilled Pea Soup from Carrie on Living | www.carrieonliving.com

I was needing a really easy lunch the other day and pulled together this soup using ingredients I had on hand. I didn’t even take the time to chop onion and garlic, subbing out dried versions instead. The bright green colors and flavor reminded me of warm days and the produce that’s on its way.

The base of this soup comes from frozen peas which I had defrosted in the fridge the night before, but you don’t even have to go to that effort. I added protein-rich hemp seeds and a tablespoon of tahini and I couldn’t get over how easy, delicious, and satisfying this soup is… oh, and did I mention easy? 🙂

Here’s the recipe:

Dairy-Free Dilled Pea Soup
Recipe type: Soup
Serves: 2
  • 1 16-ounce bag frozen peas
  • 1 bunch fresh dill
  • ¼ cup hemp seeds
  • 2½ cups low-sodium vegetable broth
  • ¼ cup nutritional yeast
  • 4 Medjool dates, pitted
  • 1 tablespoon tahini
  • 1 tablespoon dried onion flakes
  • ¼ teaspoon dried garlic
  • ¼ teaspoon chili powder
  • ¼ teaspoon smoked paprika
  • Fresh lemon juice
  1. Defrost the bag of frozen peas in the refrigerator overnight*.
  2. Use a sharp knife to chop the fresh dill roughly. You can leave some of the stems, but you mainly just want about the top ⅓ of the herb.
  3. Combine the peas, chopped dill, hemp seeds, vegetable broth, nutritional yeast, dates, tahini, dried onion flakes, dried garlic, chile powder, and smoked paprika in a high-speed blender. Process on high until you reach the desired consistency.
  4. Transfer mixture to a medium saucepan and bring to a simmer (alternatively, you can let it run for 5-7 minutes in the high-speed blender until it gets hot). Serve hot, with a squeeze of lemon juice for extra flavor.
  5. * If you do not have time to defrost the peas, then you can use them frozen. You will likely need to add an extra cup of liquid and then heat the soup for at least five minutes longer on the stove-top to bring it to a simmer.

I noted in the recipe directions that you can actually heat this soup in your high-speed blender if you wish, but I personally like to do that in a saucepan on the stove-top. Whichever way you wish is great. Enjoy!

Dilled Pea Soup from Carrie on Living | www.carrieonliving.com

P.S. Other soups that you might like include my Beet-Based Blended Soup (this one takes some work, but it is worth it), Dairy-Free Cream of Brussels Sprouts Soup (another time-consuming, but delicious one), or my EASY Tempeh & Vegetable Soup.

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    • says

      Thanks, Suzanne, I adore dill! I’m going to submit this recipe to HVFs, it’s been awhile since I had a new one! Have a great weekend. Xoxo.

  1. Lindsay says

    This looks great! I love recipes that use the whole bunch of herbs, saves me from forgetting the rest of the bunch to wilt and die!

    I don’t have hemp seeds where I live, would you recommend any substitutions for them, or just leave them out?


    • says

      Hi Lindsay! Well, you could substitute any sort of nut or seed, or even just add some extra tahini. I like the hemp seeds for protein. 🙂


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