Ingredients
Main Ingredients
- 1 Tablespoon olive oil or butter for the pan
- ⅔ cup chopped onion or shallot
- Pinch of sea salt or kosher salt
- 1¾ to 2 cups purified water or broth
- 12 oz fresh or frozen green peas
- ⅓ cup artichoke hearts (canned or from jar)
- 1 medium avocado
- 1 garlic clove or 2 teaspoons minced garlic
- 3–4 fresh basil leaves (plus extra for garnish)
- ½ cup Greek yogurt (7 ounces) or coconut milk/cream for vegan option
- ¼ teaspoon ground black pepper
- ½ teaspoon red pepper flakes (adjust to taste)
- Sea salt and cracked black pepper to taste
Topping Options
- Garlic or herb infused oil
- Gluten free cracker crumbs
- Green onions and fresh herbs
- Optional – drizzle of non-dairy cream or crème fraîche
Instructions
- Sauté Onions: Melt olive oil or butter in a medium pot over medium heat. Add chopped onion and sauté until fragrant and translucent but not browned, about 5 minutes.
- Add Liquid and Cook Peas: Sprinkle a pinch of salt into the pot, then add water or broth. Stir to combine and bring to a boil. Add peas and artichoke hearts, cooking and stirring occasionally until peas are tender, about 2 to 3 minutes. Reduce heat to medium-low.
- Prepare Avocado: Peel the avocado, remove the pit, and set aside.
- Blend Soup: Transfer the pea mixture to a blender. Add avocado, garlic, basil leaves, Greek yogurt (or coconut cream), black pepper, and red pepper flakes. Blend on medium to medium-high speed for 2 to 3 minutes until the soup is smooth and creamy. (Alternatively, use an immersion blender directly in the pot.)
- Season and Heat: Return blended soup to the pot. Adjust seasoning with additional sea salt and cracked black pepper to taste. Stir well and warm through if serving hot or chill for 30 minutes if serving cold.
- Serve and Garnish: Ladle soup into bowls. Drizzle with garlic or herb infused oil and a little non-dairy cream or crème fraîche if desired. Garnish with cracked black pepper, toasted nuts, crushed gluten-free seed crackers, and extra fresh basil leaves.
- Storage: Keep soup covered in the refrigerator for up to 3 days or freeze for up to 3 months.
Notes
- If you don’t have a blender, use an immersion blender to blend the soup. First, blend the onion, water, peas, and artichokes in the pot, then add the avocado, yogurt, garlic, basil, and spices and blend again until creamy.
- Adjust red pepper flakes according to your preferred spice level.
- Use vegetable broth instead of water for more flavor if desired.
- This soup can be served warm or cold depending on preference and season.
- For a vegan version, substitute Greek yogurt with coconut milk or cream.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Soup
- Method: Blending
- Cuisine: American
- Diet: Gluten Free
