Asparagus Pea Soup {Instant Pot}

Asparagus Pea Soup is fresh, flavourful and vibrantly green. Undoubtedly, this bowl of goodness pairs beautifully with a simple sandwich or a charcuterie board. With minimal ingredients, it’s quick-to-prepare and ideal to make ahead for family gatherings or weeknight meals.  

This Asparagus Pea Soup is simple, nourishing and oh-so-vibrantly-coloured. Also, my nutritious recipe just screams fresh, spring time flavours AND it’s right in time for green pea season starting June through October in Ontario. 

Why I Love this Soup: 

As a registered dietitian and new mom of an 18-month old, I absolutely love this Asparagus Pea Soup for the following reasons:

• Can make it ahead (ideal during naps or with busy schedules).
• Uses fresh or frozen veggies (asparagus, peas and onion), so it’s versatile.  
• Boosts your family’s veggie intake effectively. (See our blog with more veg-boosting ideas!) 
• Stores well in the freezer and is ideal to batch-cook (Check out tips and recipes for batch meals). 
• Can use my Instant Pot where the soup can stay longer if I am not ready to transfer the finished product. Plus, the soup doesn’t overcook; it  just keeps warm for whenever you’re ready to enjoy. 

Here are the Ingredients in this Asparagus Pea Soup: 

Please see the recipe card below for exact quantities of ingredients and the full method.

• Butter – You could use olive oil if you prefer or for a vegan alternative. 
• Onion – One medium onion or about a cup of frozen pre-cut onion.
• Asparagus – I used fresh (in season right now), but you could use frozen as well.
• Frozen Peas – Could use fresh if available or in season for spring. 
• Garlic – A couple cloves of fresh minced garlic – a must over the jarred alternatives.  
• Broth – Use either homemade or no or low-salt vegetable or chicken broth.
• Kosher salt, freshly ground black pepper & bay leaf – season to taste.
• Lemon – Serve with lemon on the side or add a small squeeze and taste for flavour after cooking.

How do you make Asparagus Pea Soup?

Follow these steps:

1. Set an Instant Pot to sauté function and add oil/butter. Then add onion to the warm oil/butter and stir occasionally until it softens. For stovetop, heat a large bowl on medium heat, add oil/butter and onion. Stir occasionally until softens.

2. Next, add asparagus (can be pre-roasted in oven or raw) and green peas with the onion. Stir to combine. Allow to cook for about 5 minutes to soften slightly but still showing vibrant green colours. 

3. When asparagus and peas are bright green in colour and softened slightly, add your minced garlic. Stir to combine. Add a bay leaf. 

4. Pour 1 Litre of broth with the veggies. 

5. If using an Instant Pot, turn the knob to “Seal” and press the “Soup” button to set it for 8 minutes. 

6. If using stovetop, simply allow your soup to come to a boil. Then turn the heat down to low and allow to simmer for about 5 minutes or until asparagus is tender when pierced with a knife. 

7. Next, when soup is finished cooking in the stove/Instant Pot, use a blender (I used a hand blender) so it’s one consistency. 

8. Finally, taste soup to adjust seasoning. Garnish soup with a squeeze of fresh lemon. 

When are Asparagus & Peas In Season In Ontario? 

You always have to act quickly because the Ontario asparagus growing season is super short. You can find them for a mere two months – May and June. However, Ontario green peas are in season now (June) until October. A foodie dietitian-pro tip is to stock up when local produce is in season and then you can freeze it and cook with it later.   

What’s the Nutrition of Asparagus? 

Not only do asparagus taste amazing but they also add an impressive nutritional punch. For instance, asparagus are high in fibre, vitamin A, vitamin K, vitamin C, and potassium. Additionally, a 1/2 cup serving (or 6 spears) is only 20 calories yet fulfills 57% of the RDI (recommended daily value) of vitamin K as well as 33% of our daily folate which helps our body build new red blood cells.

If you are looking for additional ways to enjoy asparagus, be sure to oven roast them (try my Crunchy Garlic Parmesan Asparagus or  3-Ingredient Dijon Cream Asparagus. Additionally, BBQ season has begun and you can toss them in oil and onto the grill to accompany your main entrée. You can also put them into soups, sauces, stir-fry’s, quiches or cold quinoa/pasta salads. 

Asparagus Pea Soup Recipe: 

If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #dieteticdirections. I absolutely love seeing your creations. Happy cooking! 

Asparagus Pea Soup

Yield: 6

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Asparagus Pea Soup is flavourful and vibrantly green. Perfect way to enjoy spring produce!

Print

Ingredients

• 1 tbsp olive oil or butter
• Medium diced onion (about 1 cup)
• 1.5 cups of asparagus, chopped
• 1 cup of green peas, frozen or fresh
• 1 L of vegetable or chicken stock, low sodium
• Bay leaf
• Pinch of kosher salt
• Fresh ground pepper
• Optional Lemon wedges, fresh parsley or chives for serving

Instructions

1. Heat Instant Pot on sauté function or turn stovetop to medium heat with a large pot. Add oil or butter.

2. Next, add in your onion when the oil is warm to a sizzle. Add a pinch of kosher salt. Stir and allow to cook for a couple minutes.

3. Then, add your asparagus and green peas with the onion. Stir to combine. Allow to cook for about 5 minutes to soften slightly but still vibrant green colours.

4. Pour in your broth with the veggies and turn valve to "sealing" on your Instant Pot if using. Then, set “soup” function or 8 minutes on high pressure. After this time, can allow for natural release or active release by opening the pressure valve from sealing.

5. If cooking on stovetop pot, simply allow your soup to come to a gentle boil. Then reduce heat to a low simmer and cook for about 5 minutes until asparagus is fork-tender.

6. Finally, use a hand blender or a blender to make the soup one consistency.

7. Serve Asparagus Pea Soup with fresh lemon and possibly a garnish of chives or parsley.