Save on Pinterest

Pea Soup with Quinoa

This soup is low in fat, high in fiber, and has a fantastically fresh flavor and wonderful texture. Best of all, it’s so simple to make. —Jane Hacker Milwaukee, Wisconsin
  • Total Time
    Prep: 10 min. Cook: 25 min.
  • Makes
    6 servings


  • 1 cup water
  • 1/2 cup quinoa, rinsed
  • 2 teaspoons canola oil
  • 1 medium onion, chopped
  • 2-1/2 cups frozen peas (about 10 ounces)
  • 2 cans (14-1/2 ounces each) reduced-sodium chicken broth or vegetable broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • Optional toppings: Plain yogurt, croutons, shaved Parmesan cheese and cracked pepper


  • In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, until water is absorbed, 12-15 minutes.
  • Meanwhile, in a large saucepan, heat oil over medium-high heat; saute onion until tender. Stir in peas and broth; bring to a boil. Reduce heat; simmer, uncovered, until peas are tender, about 5 minutes.
  • Puree soup using an immersion blender. Or cool slightly and puree soup in a blender; return to pan. Stir in quinoa, salt and pepper; heat through. Serve with toppings as desired.
Nutrition Facts
1 cup: 126 calories, 3g fat (0 saturated fat), 0 cholesterol, 504mg sodium, 19g carbohydrate (4g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 1 starch, 1/2 fat.

Recommended Video


Click stars to rate
Average Rating:
  • kriserickj
    May 19, 2013

    No comment left

  • good2bslim
    Jun 17, 2012

    We have lots of peas from our garden, so I've made this twice already. It's easy to make. I puree the soup in my Champ HP3 blender and it's very good.

  • Michellesuette
    Jan 23, 2012

    I simmered the onions, broth and some of the peas for hours, then blended them and a batch of cooked peas in the blender and added the Quinoa. It came out very tasty and my family loved it. You want to make sure the soup is slightly thick and not watery. Goes well with cheddar-chive biscuits to dip into soup.

  • melgrosh77
    Dec 2, 2011

    No comment left

  • brkornhaus
    Dec 2, 2011

    Not a keeper for us. Can't say we hated it, but can't say we loved it either. This was the first time I've ever had pea soup or quinoa. I'm not sure which part of it I didn't like, or if it was the combination. I'll keep looking for another quinoa recipe.

  • yajohnson
    Oct 28, 2011

    I have made this recipe many times and we enjoy it so much. Excellent flavor and so good for you. Making it again right now and added chopped celery and carrots. I do add chicken stock to the quinoa when I cook that also. Recipe is great as is also.

  • melgrosh
    Aug 20, 2011

    I tried this with my 3 year old daughter. We both loved it. It looks like green mush so I told her it was Tinkerbell soup since that's what she's into. Once she tried a bite, we were fine.

  • jgoldgorin
    Aug 6, 2009

    I made this last night, and both my 5 year old and husband loved it. I added Hormel low fat bacon bits (2 tablespoons). The quinoa made it very satisfying as a main dish.

  • sday5
    Apr 30, 2007

    No comment left