Chilled Pea Soup

You’ll love this creamy and satisfying chilled soup. It adds a pop of bright color to any meal, plus a whole lot of delicious flavor.

You’ll love this creamy and satisfying chilled soup. It adds a pop of bright color to any meal, plus a whole lot of delicious flavor. The best parts: By using frozen peas, you’re able to simplify the process (and save money) to create a restaurant-worthy recipe right at home. It doesn’t get much easier than that. Give it a shot and let me know what you think.

  • PREP TIME 20 minutes

  • TOTAL TIME 40 minutes

  • This recipe makes 6 cups


  •  2 tablespoons extra virgin olive oil
  •  1 medium leek, sliced (about 1 ½ cups)
  •  ½ large yellow onion, sliced (about 1 cup)
  •  2 stalks celery, (about ¾ cup sliced)
  •  3 cloves garlic, minced (about 1 tablespoon)
  •  ¾ teaspoon kosher salt
  •  ¼ teaspoon ground black pepper
  •  ½ small head cauliflower, cut into florets (about 2 cups)
  •  2 cups low sodium vegetable broth or chicken broth
  •  2 (10-ounce) packages frozen peas
  •  2 cups packed baby spinach leaves
  •  6 tablespoons nonfat or low-fat plain Greek yogurt (optional)
  •  6 tablespoons julienned fresh basil


In a medium pot, heat the oil over moderate heat. Add the leek, onion, celery, and garlic to the pot, and season with the salt and pepper. Sauté for 5 minutes, stirring occasionally, or until vegetables become translucent and softened.

Add the cauliflower and broth, turn the heat to high and bring to a boil. Once boiling, reduce the heat to the lowest setting, cover the pot, and cook the soup for 10 to 15 minutes, or until the cauliflower is very soft and fork tender. Remove the pot from the heat and stir in the frozen peas and baby spinach, allowing the spinach to wilt and the peas to defrost from the residual heat.

Using an immersion blender, traditional blender or food processor*, puree the soup until smooth, or until it reaches the consistency you desire. Transfer the pureed soup to a large pitcher or bowl to chill in the fridge. (Alternatively, this soup is also delicious warm). Ladle into bowls and serve with a dollop of optional Greek yogurt and a sprinkle of julienned fresh basil.

*If using a blender or processor, work in batches, and be careful not to overfill.

Makes 6 cups; nutrition provided for 1 cup.


Amount per Serving
  • Calories: 150
  • Protein: 7 g
  • Total Fat: 5 g
    • Unsaturated Fat: 4.5 g
    • Saturated Fat: 0.5 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 20 g
  • Dietary Fiber: 6 g
  • Total Sugar: 7 g
    • Natural Sugar: 7 g
    • Added Sugar: 0 g
  • Sodium: 400 mg

Joy Bauer

Joy Bauer, MS, RDN, is one of the nation’s leading health authorities. She is the nutrition and healthy lifestyle expert for the TODAY show and the host of NBC’s Health + Happiness. Joy is also a monthly columnist for Woman’s Day magazine and the official nutritionist for the New York City Ballet. She is the creator of, and a #1 New York Times bestselling author with 14 bestsellers to her credit. When she’s not dishing out health info or sharing delicious recipes on TV, you’ll find Joy making a mess in her kitchen or spending quality time with her husband, three kids, and fur-baby, Gatsby.

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