Pea Soup with Quinoa

Total Time

Prep: 10 min. Cook: 25 min.


6 servings

Updated: Oct. 03, 2022
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
Pea Soup with Quinoa Recipe photo by Taste of Home


  • 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


  1. In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, until water is absorbed, 12-15 minutes.
  2. 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.
  3. 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.