This Low Calorie Pesto Pea Soup is just 144 calories for 2 cups! Plus I supplied you with lots of toppings, tips to boost the protein. I also supplied vegan and low sodium modifications!

Ingredients You’ll Need:

4 cups vegetable stock
4 cups frozen peas
1 green onion
1 garlic clove
⅓ cup packed basil leaves
2 cups baby spinach
1 tablespoon freshly grated parmesan cheese
Freshly ground pepper to taste

Low Calorie Pesto Pea Soup

Healthy Pea Soup Meal Prep & Storage

This soup stores in the fridge and freezer very well!
Meal Prep – Make the soup and blend as directed. Cool completely and add to air tight containers or freezer bags (in single or family sized servings) and store in the fridge or freezer.
Freezer Storage – I like to store these in freezer bags. I lay them flat and once frozen they are thin and easy to fit in the freezer. Airtight containers will also work, but be sure that they are only 2/3 full as the soup will expand as it freezes.
Refrigerator Storage – Will hold for 6 days in the fridge.
Reheat – Add fresh or frozen soup to a medium or large pot and heat over low heat until hot and bubbling (5-10 minutes). Or microwave for 3 minutes defrosted, or 6-7 minutes for frozen soup, stopping and mixing 2 times to avoid burning.

Low Calorie Pesto Pea Soup

More Low Calorie Soup Recipes:

Low Calorie Pesto Pea Soup

Lose Weight By Eating

This Low Calorie Pea Soup is so fresh and delicious, my daughter even loves it!

Tips on boosting protein, lowering sodium and more can be found above.

Special Tip: When I have a Parmesan rind I cut it into 3 pieces and add one to this soup at the very beginning (and omit the parmesan cheese later) then I remove it when I remove the green onion.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 2

Cook Time 15

Total Time 17

Course dinner, lunch, Main Course

Cuisine American

Servings servings

Calories 144 kcal

Equipment

Immersion Blender

Ingredients

4 cups vegetable stock
4 cups frozen peas
1 green onion
1 garlic clove
⅓ cup packed basil leaves
2 cups baby spinach
1 tablespoon freshly grated parmesan cheese
Freshly ground pepper to taste

Optional Toppings:

Low Calorie Croutons
Chopped Walnuts
Greek Yogurt
More Parmesan Cheese
Chopped Basil
Sliced Green Onions

Serve With:

Low Calorie Baguette

Instructions

To a large pot combine the vegetable stock, frozen peas, green onion, and garlic clove.
Cover and bring to a simmer over medium-high heat.
Lower the heat to low and simmer for 10 minutes, covered.
Remove the green onion and discard.
Add in the basil leaves, spinach, and parmesan cheese.
Use an immersion blender to blend until smooth. (Alternatively, you can cool the soup and then move it to a countertop blender.)
Taste and add pepper, then serve hot with desired toppings.

Nutrition

Serving: 2cupsCalories: 144kcalCarbohydrates: 24.3gProtein: 9.9gFat: 1.8gSaturated Fat: 1.1gCholesterol: 3mgSodium: 340mgPotassium: 269mgFiber: 9.2gSugar: 8gCalcium: 89mgIron: 3mg

Keyword Healthy Pea Soup, Low Calorie Pea Soup, Low Calorie Pesto Pea Soup, Skinny Pea Soup, Weight loss Pea Soup

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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.