Cool Pea and Avocado Soup

Heart Smart Gluten Free Low Sodium

This chilled soup is rich in vitamins, minerals, fiber and healthful fats which are important for a healthy immune system.


2 tablespoons extra-virgin olive oil
1 medium sweet onion, diced
4 cups low-sodium vegetable broth
1 10-ounce bag frozen sweet peas or 1 1/4 cup fresh shelled peas
2 cups fresh baby spinach
1/4 cup fresh mint leaves
1/4 cup fresh basil leaves
1 large avocado, diced
1/3 cup lemon juice
1/2 teaspoon ground white pepper


  1. Heat oil in large pan over medium-high heat. Add onion and sauté for 4 to 6 minutes.
  2. Add the broth and bring to a boil over high heat (about 7 to 10 minutes). Add the peas and cook until just tender, about another 4 to 6 minutes.
  3. Remove pan from heat and stir in spinach, mint and basil. Allow to cool for 10 to 15 minutes.
  4. Stir in avocado, lemon juice and white pepper. Using a submersion blender, blend until smooth.
  5. Chill in refrigerator until cold, about 4 hours.

Makes 8 servings

Carb choices per serving: 1

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First Published: 10/05/2020
Last Reviewed: 06/10/2022

cool pea and avocado soup in white bowl on grey napkin 489482953

If you do not have a submersion blender, blend in batches in a blender or food processor.

cool pea and avocado soup nutrition label