20-Mins Vegan Pea Potage (Thick Soup) Recipe

Quick, easy, flavorful, and packed with proteins. Today I felt like I needed a big, hearty potage (thick soup) for lunch, so I decided to make this green pea potage.

It’s packed with protein and micronutrients and is quick and easy to make.

You can make a spicy or mild version to taste. Feel free to tweak the ingredients. It’s unlikely it won’t turn out to be delicious.

I used green peas, carrot, parsley root, zucchini, onion, garlic, and herbs and spices.

I added some roasted pumpkin seeds for crunchiness, extra protein, and healthy fats as a topping, as well as a tablespoon of nutritional yeast.

You can use any other nuts or seeds, such as hemp seeds which are even higher in protein than pumpkin seeds.

Since this was my main dish today, this was one serving for me, but if you’re going to have it as a starter, you can assume this recipe is for two servings.

How to Make Pea Potage?

Here’s how I made this pea potage.

Start to finish: 20 minutes
Serves: one or two

Ingredients

• 1 cup of frozen peas (160 grams)
• 1 medium carrot (100 grams)
• 1 medium parsley root (100 grams)
• 1 small zucchini (120 grams)
• 1 medium onion (120 grams)
• 2 garlic cloves (6 grams)
• 20 grams of pumpkin seeds; I prefer roasted for extra crunchiness
• 10 grams of nutritional yeast
• Spices and herbs to taste: I added parsley, basil, curry, turmeric, black pepper, cayenne paprika, smoked paprika, and nutmeg

Instructions

1. Cut carrot and parsley root into small cubes so they cook faster.
2. Cook frozen peas, carrots, and parsley root in a medium pot over medium heat, but don’t add too much water to keep the potage nice and thick. You can always add more water if needed.
3. After 10 minutes, add chopped zucchini, onion, and garlic. Cook for another 5 minutes.
4. Add herbs to taste and let everything cook together for another 5 minutes.
5. Blend everything together and add pumpkin seeds and nutritional yeast as a topping.
6. Voila! Serve and eat while still warm.

Nutritional Value

This pea-based potage is not only tasting and warming but also highly nutritious.

Here is the nutritional value, considering you used all the ingredients to make one serving. Just cut all the numbers in half if you split it with someone.

Macronutrients:

Energy: 403 kcal
Carbs: 57.4 g
Dietary Fiber: 17.9 g
Protein: 25.8 g
Fat: 12.0 g

Micronutrients:

Iron: 69% RDI
Calcium: 14% RDI
Vitamin A: 112% RDI
Vitamin C: 59% RDI
Vitamin B12: 207% (it depends on the nutritional yeast you used)
Folate: 81% RDI
Potassium: 39% RDI

The Final Word

This 20-min green pea potage is a quick, easy, and flavorful way to get a hearty and nutritious lunch or dinner.

It’s packed with proteins and micronutrients, plus you can customize it to your taste and available vegetables and spices.

The recipe is easy to follow and only takes 20 minutes from start to finish. This potage has high levels of several micronutrients, including vitamin B-12 iron, calcium, vitamin A, vitamin C, and potassium. The micronutrients are an important part of a plant-based diet and are sometimes hard to get.

Plus, the added pumpkin seeds and nutritional yeast provide extra protein, healthy fats, and a crunchy texture.