Why use sprouted peas in soup?
- Faster cooking than unsprouted whole peas.
- Fresh, sweet flavour.
- Creamy without cream.
How to sprout peas
Soak 1 cup of whole dried green peas for 8 to 12 hours in plenty of water. Rinse and drain twice a day for 2 to 3 days. Use them when tails are ¼ to ½ inch long. See the pea seed guide.
Sprouted pea soup tips
- Cook until very soft so it blends smooth.
- Season after blending. Flavours change once it's smooth.
- Top with pea shoots for colour and crunch.
Serve with
- Crusty bread or sprouted bread
- Pea sprout and corn fritters
- A green salad
Grow your own topping: pea shoot microgreens.
Sprouted Pea Soup
Vegan · European
Ingredients
Soup
- 2 tbsp olive oil
- 1 leek, white and light green parts, sliced
- 2 garlic cloves, minced
- 1 medium potato, peeled and diced
- 2 cups (about 270 g) sprouted green peas
- 5 cups (1.2 L) vegetable stock
- 1 bay leaf
- 1 tsp salt and black pepper
- 1 tbsp lemon juice
- 2 tbsp chopped mint or dill
- A handful of pea shoots to serve
Method
- Heat the oil in a large pot. Cook the leek for 5 minutes until soft.
- Add the garlic for 1 minute.
- Add the potato, sprouted peas, stock and bay leaf. Bring to a boil.
- Cover and simmer for 20 to 25 minutes until the peas and potato are very soft.
- Remove the bay leaf. Blend until smooth with a stick blender or in batches.
- Stir in lemon, herbs, salt and pepper. Add water if too thick.
- Serve topped with pea shoots and a drizzle of olive oil.
Notes
- Thicker soup: add a second potato.
- Smoky version: add ½ tsp smoked paprika, or simmer with a ham bone if not vegan.
- Keeps: 4 days in the fridge, 3 months in the freezer.
Seeds in this article
Frequently asked questions
Can you make pea soup with sprouted peas?
Yes. Sprouted whole dried peas cook faster than unsprouted ones and give the soup a fresh, sweet flavour.
How long do sprouted peas take to cook?
About 20 to 25 minutes for a soft, blendable soup. Unsprouted whole dried peas can take over an hour.
Can I use split peas?
Split peas won't sprout, but you can use them for a classic pea soup. Simmer them for 45 to 60 minutes.
How do I make the soup creamy without cream?
The potato and peas thicken it naturally when blended. Blend for a full minute for the smoothest texture.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
