Meatless Monday’s: Leek & Pea Soup with Basil
Every now and then, a recipe reminds me why I fell in love with cooking in the first place. It’s the kind of dish that feels effortless but still tastes like you put actual intention—and maybe even a little love—into it. This Leek & Pea Soup with Basil is one of those recipes.
I make it on busy weeknights when I want something nourishing but don’t feel like hovering over the stove. I make it for parents who tell me they need “easy vegetables” their kids might actually enjoy. And I make it for the foodies who want something elegant, bright, and a little unexpected… but still grounded in simple, whole-food ingredients.
As a registered dietitian, I appreciate this soup on a deeper level:
Leeks offer gentle, aromatic flavor and prebiotic fiber to fuel gut health.
Peas provide plant-based protein and micronutrients like vitamin K, folate, and manganese.
Fresh basil brightens everything and packs antioxidants you can smell the moment you chop it.
Feta adds calcium, tang, and that irresistible creamy-salty contrast.
The result? A silky, vibrant green soup that tastes both comforting and fresh—like springtime in a bowl, no matter the season.
And the entire thing comes together in under 15 minutes.
Leek & Pea Soup with Basil
Ingredient List
2 tsp coconut oil
3¼ cups (400 g) leek, chopped
4 cups (1 L) water
2 vegetable stock cubes
3 cups (450 g) garden peas
½ cup (15 g) fresh basil, chopped
1¼ cups (150 g) light feta, crumbled
Freshly ground black pepper, to taste
Directions
Heat coconut oil in a large saucepan. Add chopped leeks and cook for 2 minutes, until softened and fragrant.
Pour in the water and add the vegetable stock cubes. Bring to a boil, then cook for 5 minutes.
Stir in the garden peas and cook for 2 minutes more.
Add three-quarters of the chopped basil, turn off the heat, and blend until smooth using an immersion (hand) blender.
Ladle the soup into 4 bowls. Top with crumbled feta, the remaining fresh basil, and a twist of black pepper.
Makes 4 servings.
Nutrition Facts
Calories per serving: 212
Fats per serving: 5 grams
Protein per serving: 11 grams
Carbohydrates per serving: 30 grams
This recipe is taken from our Eat Lean: Vegetarian Delights cookbook featuring 58 flavorful recipes for a vibrant meat-free lifestyle.
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