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If you’re looking for a simple, nourishing soup that comes together quickly, this 5-Ingredient Quinoa Pea Soup is a great one to keep in your rotation.
It’s light but satisfying, packed with fiber and a boost of plant-based protein from quinoa—and ready in about 30 minutes.
Even better, it makes a generous batch, so it’s perfect for easy lunches throughout the week.
Table of Contents
Why I Love This Soup
- Just a handful of simple ingredients
- Ready in about 30 minutes
- High in fiber and naturally low in fat
- WW-friendly and budget-friendly
- Great for meal prep
Ingredients & Substitutions
- Water – Used to cook the quinoa. You can substitute broth for extra flavor.
- Quinoa (well rinsed) – Adds protein and texture. If you don’t have quinoa, substitute cooked brown rice or even small pasta.
- Canola oil – Used to sauté the onion. You can substitute olive oil or any oil of your choice.
- Onion (chopped) – Adds flavor and depth. Pre-chopped onion or frozen onion works well for convenience.
- Frozen green peas – The star of the soup—naturally sweet (affiliate link) and vibrant. Fresh peas can be used when in season.
- Low-sodium chicken broth – Adds savory depth. Use vegetable broth (affiliate link) to keep the soup vegetarian.
- Salt & pepper – Season to taste.
- Optional toppings – Plain Greek yogurt or light sour cream for creaminess; shaved Parmesan, crumbled feta, or goat cheese for richness; croutons or bacon bits for crunch; chopped chives or green onions for freshness.
Calories and WW Points
According to my calculations, each 1-cup serving has just 126 calories and 2 WW Points.
To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)
3 PointsPlus (Old plan)
How to Make Pea Soup with Quinoa, Step-by-Step
Step 1: Gather and prepare all ingredients.
Step 2: Cook the Quinoa: Add water to a small saucepan and bring to a boil over high heat. Add the quinoa, cover the pot, and reduce heat to a simmer until water absorbed and quinoa is cooked, about 15 minutes.
Step 3: While the quinoa is cooking, heat the oil in a large saucepan over medium-high heat. Cook the onion until translucent and tender.
Step 4: Add the peas and and chicken broth to the onion and bring to a boil. Reduce heat and allow to simmer, uncovered, until peas are heated through, about 5 minutes.
Step 5: Using an immersion blender (affiliate link), or regular blender (affiliate link) (I used my trusty Vitamix (affiliate link)), puree the soup to desired consistency.
Step 6: Return pureed soup to pan; stir in the quinoa, salt and pepper and cook until heated through.
Step 7: Serve with additional toppings, if desired.
Store leftover soup in an airtight container in the refrigerator.
Recipe Tips & Variations
- Short on time? Use pre-cooked quinoa
- Like a chunkier soup? Blend only part of the mixture
- Add more veggies: Stir in chopped carrots or celery with the onion
- Make it creamier: Add a spoonful of Greek yogurt when serving
- Boost protein: Stir in white beans or shredded chicken
Serving Ideas
This soup is delicious on its own, but you can dress it up with:
- Crunchy croutons
- Shaved Parmesan or crumbled feta
- A dollop of Greek yogurt or light sour cream
- Fresh herbs like chives or green onion
- Crispy bacon crumbles
**Just remember to adjust WW Points if adding toppings.
Ways to Use Leftovers
- Reheat for a quick lunch or light dinner
- Add extra broth for a thinner soup
- Stir in cooked greens like spinach or kale
- Use as a base and add protein for a heartier meal
If you’ve made this 5-Ingredient Quinoa Pea Soup, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Easy 5-Ingredient Quinoa Pea Soup (Healthy, WW-Friendly)
Ingredients
- 1 cup water
- 1/2 cup quinoa, well rinsed
- 2 teaspoons canola oil
- 1 medium onion, chopped
- 2-1/2 cups (about 10 ounces) frozen green peas
- 2 cans (14.5 ounces each) low sodium chicken broth, (3-1/2 cups)
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
Optional Toppings
- Plain Greek yogurt, light sour cream, shaved Parmesan, crumbled Feta (or favorite cheese), bacon bits (or bacon crumbles), chives, green onion, croutons, etc.
Instructions
- Add water to a small saucepan and bring to a boil over high heat. Add the quinoa, cover the pot, and reduce heat to a simmer until water absorbed and quinoa is cooked, about 15 minutes.
- While the quinoa is cooking, heat the oil in a large saucepan over medium-high heat. Saute the onion until translucent and tender.
- Add the peas and and chicken broth to the onion and bring to a boil. Reduce heat and allow to simmer, uncovered, until peas are heated through, about 5 minutes.
- Using an immersion blender (affiliate link), or regular blender (affiliate link), puree the soup to desired consistency. Return pureed soup to pan; stir in the quinoa, salt and pepper and cook until heated through.
- Serve with additional toppings, if desired.
- Store soup in an airtight container in the refrigerator.
Notes
(Must be logged into WW on a smartphone or tablet.) 7 PointsPlus (Old plan) Cooking Tips:
- Short on time, cook your quinoa ahead of time and add to the soup after it’s been pureed.
- Look for pre-chopped onion in your groceries freezer aisle.
- Don’t like or can’t find quinoa, try substituting brown rice instead.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Recipe source: Taste of Home 5 Ingredient Healthy Cookbook: Simply Delicious Dishes for Today’s Cooks (affiliate link)
Frequently Asked Questions
Can I make this ahead of time?
Yes! It’s perfect for meal prep and tastes great reheated.
Can I freeze this soup?
Yes—freeze in airtight containers for up to 2 months.
Can I use fresh peas?
Absolutely—just cook a bit longer until tender.
Do I have to blend it?
No—you can leave it chunky if you prefer.
Is this vegetarian?
It can be—just use vegetable broth (affiliate link) instead of chicken broth.
More Light & Healthy Soups
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I just had Mohs surgery on my bottom lip and was looking for something easy I could eat for dinner when your recipe popped in my mailbox. I made this and it was delicious. So quick and easy to make. I added chopped bacon to the onions and sautéed. Otherwise cooked as instructed and added a dollop of sour cream to my dish. Thank you for a tasty, easy recipe.
Barbara,
So happy you liked it! Best wishes for a speedy recovery! ~Martha