Low Acid Pea Soup Recipe

Okay so. Low acid creamy pea soup. It’s basically what I eat when I want to feel okay and not like a volcano’s going off in my throat. Super basic. Frozen peas, a little cream, cooked down so soft you could drink it out of a mug. Cozy, fast, cheap-ish. No onion, no garlic, no drama. Just green and quiet and warm.

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Ingredients Needed

1 tbsp olive oil: nothing fancy, just to get things going.
200g frozen peas: sweet, soft, basically the whole point of the soup.
300ml low-sodium veggie stock (homemade or super plain store-bought): check for no citric acid.
50ml coconut cream or lactose-free double cream: makes it smooth and easier on the belly.
Salt (optional): use only if your gut or doc says okay.
White pepper (optional): very mild, not aggressive like black pepper.
Fresh mint leaf (optional): one leaf, not a salad.

How To Make Low Acid Creamy Pea Soup

Start soft:
Warm the olive oil in a small pot. No sizzling. Just warm. Toss in the peas. Stir around a bit. Let them thaw and get kinda shiny.

Simmer gently:
Pour in your low-sodium veggie stock. Bring it up to a low boil then back it down. Simmer like 8–10 minutes. Peas should be super soft, like you could mash them with a spoon.

Creamy moment:
Add your cream (dairy-free or not). Stir it in slow. Turn off the heat and blend it — immersion blender or regular one. Should look smooth, like matcha if matcha was dinner.

Final touch:
Taste it. Maybe a pinch of salt or white pepper if you want. Pour it into a warm bowl. Toss a mint leaf on top. Don’t skip it. It’s weirdly fresh.

Recipe Tips:

Want zero acid? Skip pepper entirely and double-check your stock for no tomato or lemon.
Coconut cream is gentler on reflux than dairy for some folks.
Let it cool before you taste — hot food masks flavor (and burns tongues).
Make double and freeze the extra. Always future-you will thank past-you.

How to Store & Reheat

Room Temperature: Eat within 1 hour max. Don’t risk it.
Fridge: Store in a sealed container, max 3 days.
Freezer: Freeze up to 3 months. Reheat gently on the stove, low heat, stir often.

Nutrition Facts (Approx. per serving)

Calories: 175
Sodium: ~180 mg
Protein: 5g
Fat: 12g
Carbs: 13g
Fibre: 3g
Sugar: 3g

FAQs

Is this soup really low acid?

Yep. No tomato, no citrus, no vinegar, no garlic or onion. Cream and peas are both super low-acid.

Can I skip the cream?

You can. It’ll taste thinner, less cozy. Maybe add a small cooked potato for thickness if skipping cream.

What kind of stock should I use?

Look for “no tomato, no yeast extract, no citric acid.” Or just make your own with carrots and zucchini.

Can I add onion or garlic?

If you want reflux or heartburn, sure. Otherwise, hard pass. This recipe skips them for a reason.

How do I make this more filling?

Toss in soft-cooked rice or small diced potatoes before blending. Makes it heartier but still gentle.