Low-Calorie Split Pea Soup Recipe with WW Points Breakdown

This 3-Point pea and spinach soup is a comforting, nutrient-dense green soup that comes together quickly. Blended until smooth, it’s packed with hidden vegetables and works well as a side or a light main. I like to finish it with a sprinkle of grated Parmesan, croutons, and a few blanched peas for texture.

Why try this Pea and Spinach Soup?

This recipe is ideal when you want something satisfying without spending much time in the kitchen. Key benefits:

• Practical: It’s a great way to use leftover vegetables and frozen ingredients for a fast, 30-minute blended soup.
• Nutritious: The recipe is vegetable-forward and can be customized with whatever greens or veg you have on hand.
• Meal-prep friendly: The soup freezes and reheats well, making it convenient for batch cooking.

Servings: 4
Serving Size: 1 cup (240 ml)
Prep Time: 10 minutes
Cook Time: 20 minutes

3 WW Points Per Serving. (WW app reference requires login.)

Ingredients

• ½ tablespoon oil (7 ml)
• 1 large onion, roughly chopped (about 1 cup / 150 g)
• 2 cloves garlic, minced
• 1 small potato, peeled and diced (about 75 g)
• 4 cups fresh spinach leaves (about 120 g)
• 2 cups peas (fresh or frozen) (about 280 g)
• 4 cups chicken broth (960 ml) — or use vegetable broth for a vegetarian version
• Salt and pepper to taste
• Croutons, for serving
• Grated Parmesan, for serving

Instructions for Blended Pea and Spinach Soup

This recipe is straightforward: sauté aromatics, simmer the vegetables until tender, then blend until silky. Follow these steps:

1. Preparation: Chop the onion, peel and dice the potato, and mince the garlic.
2. Sauté the aromatics: Heat the oil in a large pot over medium heat. Add the onion and cook about 5 minutes until translucent. Add the garlic and cook 1 more minute until fragrant.
3. Add the potato: Stir in the diced potato and cook 3–4 minutes to begin softening.
4. Add the greens and peas: Add the spinach and stir until it wilts, about 2 minutes. Add the peas (frozen can be added straight from the bag).
5. Add broth and simmer: Pour in the chicken or vegetable broth so it just covers the vegetables. Season with salt and pepper. Bring to a boil, then reduce heat and simmer, covered, about 10 minutes or until potatoes are tender.
6. Blend until smooth: Use an immersion blender to puree the soup in the pot, or transfer in batches to a countertop blender and puree until smooth. Return to the pot.
7. Adjust seasoning and texture: Taste and add more salt or pepper as needed. If the soup is too thick, thin with a little extra broth until you reach the desired consistency.
8. Serve: Ladle into bowls and top with croutons and a sprinkle of grated Parmesan. A drizzle of olive oil or a spoonful of Greek yogurt also works well.

Variations and Substitutions

1. Potato swap: Omit the potato and add 1 tablespoon cornstarch mixed with a little cold water to thicken, for fewer points.
2. Change the greens: Substitute watercress, kale, or broccoli for the spinach for a different flavor and texture.
3. Swap the broth: Use vegetable broth for a vegetarian version or beef broth if you prefer a richer base.
4. Make it heartier: Add diced vegetables or cooked beans after blending and simmer briefly for a chunkier, more filling soup.
5. Serve with pasta: Stir in a few tablespoons of cooked pasta per bowl for extra substance.

Tips and Tricks

1. Easy prep: Cut potatoes and onions into large pieces—everything will be blended, so precise chopping isn’t necessary.
2. Customize proportions: Increase peas or spinach to your taste for a greener, sweeter, or more vegetal soup.
3. Batch cooking: Make a big pot and freeze portions for quick meals. The soup is enjoyable hot or chilled for warm or warm-weather serving.
4. Smooth texture: For a very silky finish, blend thoroughly and strain if desired.

This pea and spinach soup is simple, nourishing, and versatile—an easy way to add more vegetables to your meals. Enjoy it as a light dinner or a refreshing summer soup served chilled.