Vegan pea soup

Soup

Item Rating: 85/100

1 serving (250 grams) contains 180 calories, 10.0 grams of protein, 3.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		169.8
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	7.5 g	26%
	Sugars	4.7 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		37.7 mg	2%
Iron		1.9 mg	10%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 25 cal (14.3%)

Protein: 37 cal (21.4%)

Carbs: 113 cal (64.3%)

About Vegan pea soup

Vegan pea soup is a hearty and plant-based dish made primarily from green peas, vegetable broth, and aromatics like onion, garlic, and herbs. Originating from various European cuisines, split pea soups have been staples due to their affordability and nutritional value. This vegan version omits animal products while retaining its creamy, satisfying texture. Green peas are an excellent source of plant-based protein, dietary fiber, and essential micronutrients like vitamin C, vitamin K, and folate. A one-cup serving of cooked peas provides approximately 8 grams of protein, 7 grams of fiber, and just over 100 calories, making the soup both filling and nutritious. Vegan pea soup is a versatile dish that can be enjoyed as a starter or a main course, often paired with crusty bread for a complete meal.

Health Benefits

• Rich in plant-based protein, providing 8 grams per cup, which supports muscle repair and development.
• High in dietary fiber, with 7 grams per serving, promoting digestive health and maintaining steady blood sugar levels.
• Excellent source of vitamin K, which helps with bone health and blood clotting.
• Contains antioxidants like vitamin C, supporting immune function and protecting cells from oxidative damage.
• Provides folate, which is crucial for DNA synthesis and prenatal health.

Dietary Considerations

Allergens: Contains None, unless cross-contaminated with allergens such as gluten in shared cooking environments.

Suitable for: Vegan, vegetarian, gluten-free (if made with certified gluten-free ingredients), low-fat diets

Not suitable for: Low-carb diets (as peas contain carbohydrates)

Selection and Storage

Vegan pea soup can be stored in an airtight container in the refrigerator for up to 4 days. For longer shelf life, freeze portions for up to 3 months. Reheat gently on the stove or in the microwave, adding a splash of water or broth if needed.

Common Questions About Vegan pea soup Nutrition

Is vegan pea soup high in protein?

Yes, vegan pea soup is a great source of plant-based protein. On average, a one-cup serving contains about 8-12 grams of protein depending on the recipe, making it an excellent choice for those looking to boost their protein intake without consuming animal products.

Can I eat vegan pea soup on a keto diet?

While vegan pea soup is healthy, it is generally not suitable for keto diets due to its carbohydrate content. One serving typically contains around 20-30 grams of net carbs, which may exceed the daily limit for a strict keto diet.

What are the health benefits of vegan pea soup?

Vegan pea soup is rich in dietary fiber, which supports digestion and helps maintain healthy blood sugar levels. It also provides vitamins such as vitamin C, vitamin K, and several B vitamins, along with minerals like potassium and iron, making it a nutrient-dense and heart-healthy option.

What is the recommended serving size for vegan pea soup?

A typical serving size for vegan pea soup is around 1 to 1.5 cups, which provides a balanced amount of nutrients without excessive calories. For a meal, pair it with whole-grain bread or a fresh salad to enhance satiety and nutritional value.

How does vegan pea soup compare to traditional split pea soup?

Vegan pea soup differs mainly in its ingredients as it avoids animal-based products like ham or bone broth. It retains similar levels of protein and fiber but is usually lower in saturated fat, making it a healthier option for those managing cholesterol or seeking plant-based alternatives.

Data Sources & Scientific References