I made leek and pea soup when I wanted something light, meat-free, and quick to prepare, yet still hearty enough. I usually have all the ingredients on hand, so it's not the kind of recipe that leaves you stuck if you haven't done your shopping. I love that it has a clear texture, with visible vegetables and small pasta incorporated, and the flavors are well balanced. There are no complicated steps or special techniques, making it perfect for a busy day.
Quick Info
Total time: about 35 minutes
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4-6
Difficulty: easy
Recipe type: vegan soup, quick, for lunch or dinner
Ingredients
1 large carrot
1 leek
3 tablespoons oil
1 can of peas (about 400 g, drained)
salt and pepper to taste
1/2 teaspoon oregano in vinegar
4 tablespoons small pasta (I use star-shaped pasta)
about 3 liters of water
Instructions
1. Clean and wash the vegetables. Slice the carrot into thin rounds, and cut the leek into rounds as well, neither too thick nor too thin. Drain the canned peas well.
2. In a large pot, heat the 3 tablespoons of oil. Add the carrot and sauté over medium heat for a few minutes until it becomes softer and takes on some color. It's important not to burn it, just to soften it slightly.
3. Add the sliced leek to the carrot and mix well. Season with salt and pepper to taste. Let the mixture cook for 2-3 minutes, stirring occasionally, until the leek has softened.
4. Pour about 3 liters of water over the sautéed vegetables. Stir gently and let the soup simmer over medium heat until the carrot is cooked, about 15-20 minutes. If the water reduces too much, add a little more.
5. Once the carrot is soft, add the drained peas and the small pasta. Stir and cook everything for another 5 minutes, or until the pasta is done.
6. Add half a teaspoon of oregano in vinegar (or dried oregano mixed with a little vinegar if you don't have the prepared version) and stir.
7. Turn off the heat and let the pot sit covered for 5-10 minutes to allow the flavors to meld.
8. The soup is served warm. The small pasta will continue to absorb liquid afterward but won't become mushy too quickly.
Why I Make This Recipe Often
I frequently make it because it doesn't require complicated ingredients and can easily adapt to what I have on hand. It's quick, filling for a soup, and suitable if you don't want something heavy. It can be made any time of year, and the canned peas significantly shorten the preparation time. It remains tasty even if reheated the next day.
Tips and Variations
Tips
- Cut the carrot as evenly as possible so that all pieces cook at the same time.
- If you're not using the pasta immediately, add it only to the portion you're serving to avoid it swelling too much during storage.
- Double-check the salt after adding the peas, as some canned varieties already contain salt.
- Oregano in vinegar can sometimes be found at health food stores or can be quickly made with a bit of dried oregano and plain vinegar.
Substitutions
- If you don't have leek, you can use green onions or even regular onions, sliced as thinly as possible.
- If you don't have canned peas, frozen peas work too, but they need to be cooked a bit longer.
- Any type of small pasta can be used – letters, shells, or orzo.
- The oil can be sunflower or olive oil, depending on your preference.
Variations
- For a thicker soup, you can blend half of the peas with a little soup and add it back to the pot.
- If you’re not fasting, you can add a tablespoon of sour cream to the bowl when serving.
- For a different flavor, you can use a bit of tarragon or lovage instead of oregano at the end.
Serving Ideas
- It pairs well with toasted bread, especially if the soup is slightly cooled.
- You can sprinkle a little freshly ground pepper directly into the bowl.
- If desired, add a few drops of extra virgin olive oil when serving.
Frequently Asked Questions
1. What kind of pasta is best for this soup?
Star-shaped pasta or any very small pasta that cooks quickly and doesn’t weigh down the soup. Avoid larger pasta that absorbs too much liquid.
2. Can I use another vegetable instead of leek?
Yes, green onions or yellow onions work in a pinch, but the flavor will be different. Leek gives a sweeter, more delicate flavor.
3. Does frozen peas need to be cooked longer?
Yes, if using frozen peas, add them about 10 minutes before the end to ensure they are well-cooked but not mushy.
4. Can I skip the oregano in vinegar?
You can skip this step if you don’t like oregano or don’t have it, but it adds a special touch at the end. If you don’t have it in vinegar, you can use dried oregano and a little vinegar separately.
5. Is the soup suitable for small children?
Yes, if you omit the pepper or use very little, and the pasta is small in size. Check the ingredients in the canned peas to ensure they don’t contain added salt.
Nutritional Values
Estimate per serving (from 6):
- Calories: approximately 130-150 kcal
- Protein: 4-5 g
- Carbohydrates: 22-24 g
- Fat: 3-4 g
The soup is low in fat, high in fiber from the vegetables, and the small pasta adds a light carbohydrate boost. For a more substantial meal, it can be served with whole-grain bread. Values are approximate and depend largely on the type of canned peas and pasta used.
Storage and Reheating
The soup can be stored in the refrigerator, covered, for up to 2 days. If it already contains pasta, they will absorb more liquid, making the soup denser. You can add a little water when reheating, either on the stove or in the microwave. I do not recommend storing it for more than two days, as the vegetables lose their texture and flavors. If you want it to last longer, store the soup without pasta and cook the pasta fresh for each serving.
Quick Info
Total time: about 35 minutes
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4-6
Difficulty: easy
Recipe type: vegan soup, quick, for lunch or dinner
Ingredients
1 large carrot
1 leek
3 tablespoons oil
1 can of peas (about 400 g, drained)
salt and pepper to taste
1/2 teaspoon oregano in vinegar
4 tablespoons small pasta (I use star-shaped pasta)
about 3 liters of water
Instructions
1. Clean and wash the vegetables. Slice the carrot into thin rounds, and cut the leek into rounds as well, neither too thick nor too thin. Drain the canned peas well.
2. In a large pot, heat the 3 tablespoons of oil. Add the carrot and sauté over medium heat for a few minutes until it becomes softer and takes on some color. It's important not to burn it, just to soften it slightly.
3. Add the sliced leek to the carrot and mix well. Season with salt and pepper to taste. Let the mixture cook for 2-3 minutes, stirring occasionally, until the leek has softened.
4. Pour about 3 liters of water over the sautéed vegetables. Stir gently and let the soup simmer over medium heat until the carrot is cooked, about 15-20 minutes. If the water reduces too much, add a little more.
5. Once the carrot is soft, add the drained peas and the small pasta. Stir and cook everything for another 5 minutes, or until the pasta is done.
6. Add half a teaspoon of oregano in vinegar (or dried oregano mixed with a little vinegar if you don't have the prepared version) and stir.
7. Turn off the heat and let the pot sit covered for 5-10 minutes to allow the flavors to meld.
8. The soup is served warm. The small pasta will continue to absorb liquid afterward but won't become mushy too quickly.
Why I Make This Recipe Often
I frequently make it because it doesn't require complicated ingredients and can easily adapt to what I have on hand. It's quick, filling for a soup, and suitable if you don't want something heavy. It can be made any time of year, and the canned peas significantly shorten the preparation time. It remains tasty even if reheated the next day.
Tips and Variations
Tips
- Cut the carrot as evenly as possible so that all pieces cook at the same time.
- If you're not using the pasta immediately, add it only to the portion you're serving to avoid it swelling too much during storage.
- Double-check the salt after adding the peas, as some canned varieties already contain salt.
- Oregano in vinegar can sometimes be found at health food stores or can be quickly made with a bit of dried oregano and plain vinegar.
Substitutions
- If you don't have leek, you can use green onions or even regular onions, sliced as thinly as possible.
- If you don't have canned peas, frozen peas work too, but they need to be cooked a bit longer.
- Any type of small pasta can be used – letters, shells, or orzo.
- The oil can be sunflower or olive oil, depending on your preference.
Variations
- For a thicker soup, you can blend half of the peas with a little soup and add it back to the pot.
- If you’re not fasting, you can add a tablespoon of sour cream to the bowl when serving.
- For a different flavor, you can use a bit of tarragon or lovage instead of oregano at the end.
Serving Ideas
- It pairs well with toasted bread, especially if the soup is slightly cooled.
- You can sprinkle a little freshly ground pepper directly into the bowl.
- If desired, add a few drops of extra virgin olive oil when serving.
Frequently Asked Questions
1. What kind of pasta is best for this soup?
Star-shaped pasta or any very small pasta that cooks quickly and doesn’t weigh down the soup. Avoid larger pasta that absorbs too much liquid.
2. Can I use another vegetable instead of leek?
Yes, green onions or yellow onions work in a pinch, but the flavor will be different. Leek gives a sweeter, more delicate flavor.
3. Does frozen peas need to be cooked longer?
Yes, if using frozen peas, add them about 10 minutes before the end to ensure they are well-cooked but not mushy.
4. Can I skip the oregano in vinegar?
You can skip this step if you don’t like oregano or don’t have it, but it adds a special touch at the end. If you don’t have it in vinegar, you can use dried oregano and a little vinegar separately.
5. Is the soup suitable for small children?
Yes, if you omit the pepper or use very little, and the pasta is small in size. Check the ingredients in the canned peas to ensure they don’t contain added salt.
Nutritional Values
Estimate per serving (from 6):
- Calories: approximately 130-150 kcal
- Protein: 4-5 g
- Carbohydrates: 22-24 g
- Fat: 3-4 g
The soup is low in fat, high in fiber from the vegetables, and the small pasta adds a light carbohydrate boost. For a more substantial meal, it can be served with whole-grain bread. Values are approximate and depend largely on the type of canned peas and pasta used.
Storage and Reheating
The soup can be stored in the refrigerator, covered, for up to 2 days. If it already contains pasta, they will absorb more liquid, making the soup denser. You can add a little water when reheating, either on the stove or in the microwave. I do not recommend storing it for more than two days, as the vegetables lose their texture and flavors. If you want it to last longer, store the soup without pasta and cook the pasta fresh for each serving.