Pea Soup (Gluten & Dairy-free)

When spring arrives, I love tucking into a pea soup with homemade crusty bread while watching the world go by on my balcony. The vibrant colours, the herbaceous flavours, and enough plant protein that you'll feel full for hours. Yet light enough that you won't feel sluggish. This dairy and gluten-free pea soup is a match made in heaven for those warm spring afternoons.

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Why make this pee soup?

Packed full of vitamins A and C. Ready in under 30 minutes, making it one of the fastest soup recipes on this blog. Full of flavour yet light for those warm spring evenings. Plus, it's 100% vegan, dairy-free, and gluten-free, making it ideal for dinner parties with multiple allergens to be conscious of. These are just a few reasons you should make this pea soup tonight. Or, at least add it to your repertoire.

Ingredients you'll need

I always recommend using the best quality ingredients, shopping seasonally, and sustainably sourced when possible. If this is your first time cooking gluten-free for someone with Coeliac disease. I recommend checking the ingredients label before using because gluten can sneak into recipes when you least expect it. Below is each ingredient you will need:

• Olive oil or neutral oil - Either use a good quality olive oil to add a depth of flavour or a neutral vegetable oil. I have tried this recipe with both and found both delicious.

• Onions - I only use yellow onions in this recipe. I tend to find that red doesn't cook down as well as the yellow and lacks the deep flavour.

• Garlic - I love garlic, and the bigger the clove, the better. You can never have too much of a good thing.

• Frozen peas - Any brand of frozen peas will work for this recipe. I tend to use either garden peas or petite pois. Petite pois is my favourite. Technically, you could use fresh peas you've removed from their pods, but frozen are still quicker, fresher, and cheaper.

• Gluten-free chicken stock - Either homemade chicken stock or store-bought will work in this recipe. Most chefs will argue that homemade is packed with the most flavour, but not all of us have the time to make stock from scratch. If you're using store-bought, I highly recommend Kallo organic chicken stock as it's dairy-free and gluten-free, plus it tastes delicious.

• Dairy-free Yoghurt - I use Alpro soya yoghurt in this recipe for extra protein and a creamy texture. Plus, it's what I always stock. You could alternatively use coconut yoghurt, oat yoghurt (check it's gluten-free if making gluten-free) or even a plant-based cream. I would make the switch at a 1:1 ratio.

• Fresh Basil - Either homegrown or store-bought fresh basil will work. You can also use frozen basil as the soup will defrost it before serving. Don't use dried basil as it will lack some of the flavour elements that fresh delivers. If you don't have fresh or frozen basil. It's 100% optional, and this recipe will still taste great without it.

• Fresh Mint - Either homegrown or store-bought fresh basil will work. Don't use frozen or dried mint as it's used to garnish. Similar to the fresh basil, its use is 100% optional.

Frequently asked questions

If you have a question you want to ask that isn't in the frequently asked questions section, please send me your question or drop a comment at the bottom of the recipe. I try to answer every question, ensuring you create perfect recipes every time.

Can I make this pea soup recipe gluten-free?

As someone with Coeliac disease, all my recipes are 100% gluten-free. Although you can easily trick gluten eaters into thinking it's not gluten-free with how delicious this soup is. With this in mind, do be cautious of cross-contamination if your household kitchen isn't 100% gluten-free and you are cooking for someone with Coeliac disease. As well as making sure all your ingredients are gluten-free too. This is especially the case when using mass-produced vegetable stock, as companies will add barley, wheat, or rye to bulk up their quantities and add an extra depth of flavour.

Can I make this pea soup dairy-free?

Most of the recipes on my site are dairy-free due to my partner being lactose intolerant, and that's the case with this pea soup recipe. This recipe achieves this by using dairy-free yoghurt to create the silky texture often associated with pea soup. However, with all this being said, as with all allergens, if you are cooking for someone with an allergy or intolerance, be cautious of cross-contamination.

Can I make this pea soup soya free?

If you want to make this pea soup soya-free. I recommend using a non-soya-based yoghurt such as coconut yoghurt, oat yoghurt (check if it's gluten-free if making gluten-free) or even a plant-based cream. I would make the switch at a 1:1 ratio. This will make the soup soya-free, but check dairy-free yoghurt or vegan cream labels for other allergens if cooking for multiple food allergies.

Can I make this pea soup vegan?

This recipe isn't vegan but can easily be turned into a deliciously quick vegan dinner. All you need to do is swap out the chicken stock for vegetable stock at a 1:1 ratio. Ensure you use a plant alternative yoghurt, which the recipe already suggests. But if soya yoghurt isn't your preferred flavour, any dairy-free yoghurt will work. Just check it doesn't contain any other allergens if cooking for gluten, nut, or lactose-free diets.

How do I store this pea soup?

Once the soup has cooled down, pour it into an airtight container and place it in the fridge. It will last in your fridge for 3-5 days. When you are ready to eat it. Place the soup in a microwavable safe container and reheat on full for 3 minutes, stirring halfway. Or pour back into a saucepan over the stove and reheat at a moderate temperature for 5-10 minutes, stirring frequently. Ensure your soup is piping hot before eating. Cooking times may vary from household to household.

Can I freeze this pea soup?

You can freeze this soup recipe. Allow the soup to cool down before pouring it into an airtight container and place it in the freezer. It will last in your freezer for 3-6 months. When you are ready to eat your soup, defrost thoroughly for a few hours or overnight, then reheat using the above method. Or place the soup in a microwavable safe container and reheat from frozen. Just ensure your soup is piping hot before eating.

Recipe

Here's the recipe for my silky smooth gluten-free and dairy-free pea soup that you can whip up in less than 30 minutes.

Serves: 2

Prep time: 10 minutes

Cook time: 20 minutes

Special Equipment  

• Blender

Ingredients

• 1 Tbsp olive oil or neutral oil

• 1 onion, diced

• 2 garlic cloves, minced

• 400g peas

• 500ml chicken stock

• 50g soya yoghurt

• Basil (optional)

• Mint (optional)

Method

1. Heat the oil in a saucepan over moderate heat.

2. Once the oil is hot. Add the diced onion and saute for 8 minutes until it becomes translucent and soft.

3. Next, add the minced garlic to the saucepan and stir for one minute to soften the garlic and mellow out the intense garlic flavour.

4. Add the frozen peas and chicken stock to the saucepan. Bring to a boil. Reduce to a simmer and let it cook for 10 minutes. Remember to stir it frequently to prevent catching.

5. Once the peas are cooked and the stock has reduced. Pour the soup into a blender with the fresh basil. Blitz on high speed until smooth.

6. Strain through a mesh strainer into a saucepan for a silky texture before reheating (optional).

7. Serve with a swirl of dairy-free yoghurt and a few springs of mint alongside some homemade bread. Personally, I love a French baguette with my soup.

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For more gluten and dairy-free soup ideas, visit proudlyglutenfree.com