Fat free pea and lettuce soup is healthy, delicious and really easy to make, especially in a power blender. Slimming World Syn Free too. Vegetarian, Vegan and Paleo Friendly.
Can there be a more characterless salad ingredient than iceberg lettuce? Granted it is nicely crisp and it adds a certain amount of crunch, but it is really not very exciting. I think much of the appeal, for caterers, at least, is that it is inexpensive and fairly long-lasting so is unlikely to go to waste.
My usual solution to an iceberg lettuce in my veg box to braise it; the cooking renders the dull iceberg delicious – buttery, nutty and subtly bitter. The French cook lettuce all the time and I think that it is something that we should do more often. The other day I found one of my university notebooks – with a suitably frugal recipe for a lettuce & chickpea soup, which, combined with the braised iceberg led to a recipe for a fat-free lettuce and pea soup. Of course you could add a handful of lettuce to any soup you were making and it would work well.
On a hot day I do not want to turn the oven on or use the hob, so I made this pea and lettuce soup in my Optimum 9400 blender from Froothie, which, due to the friction from the speeding blades will heat as it blends. It really is as easy as bung it all in and go, but this would also be quick to make in a pan on the stove then whizz into soup with a stick blender once cooked. You could also make this pea and lettuce soup in a Thermomix or any other type of cooking food processor.
The pea and lettuce soup recipe itself is very simple. If using a blender, just put most of the peas and all the other ingredients into the jug, switch it on, turn it up to maximum and leave it for five minutes. If you’re using a small jug, start with half the lettuce and then once that’s blended together – which will only take a moment – you’ll find that there’s plenty of room for the remaining leaves.
I generally use Japanese ingredients from Clearspring, their range is largely organic, but more importantly is made by artisan producers using centuries old traditional methods.  If you do not have miso, then leave it out and add a little more soy sauce or tamari.
If you are following 5:2 diet or intermittent fasting, this would make an excellent lunch, with only 15 calories per 100g of lettuce you could probably consume gallons of this and still lose weight; although do read the label of your soy sauce as some brands are laden with sugar! If the slight, but not unpleasant, bitterness bothers you, I recommend a drizzle of oil to counteract it.  This soup makes a perfect Slimming World Syn Free meal and also freezes well. Of course you can pimp this up but it is delicious without any additions like the classics of cream or potato.
Fat Free Iceberg Pea and Lettuce Soup – Recipe Variations
- Mix up the flavours – use other types of lettuce
- For a more indulgent soup stir in some cream or milk
- Garnish, garnish, garnish – top with croutons, grated cheese or crispy bacon!
- Add lots of herbs; parsley, coriander (cilantro), chives etc for extra taste and colour, or add a good squeeze of lemon
- Stir in some mashed or finely chopped cooked potato once the soup is made. Don’t blend in the potato as it will break down the starch containing cells and the soup will become sticky and gloopy
Traditionally lettuce soup has been known as a cure for insomnia due to its sleep inducing effects.  Whilst wild lettuce soup might still make you sleepy most of the sleep causing narcotics have been bred out of modern lettuce, so you can have a big bowl of this for lunch and still concentrate in your afternoon meetings!
For another more hearty fat free soup you might like my fat free slow cooker root vegetable soup.  Simply bung all the ingredients into the slow cooker or crock pot, cook then blend, for a healthy melting soft velvet textured soup.
A delicious, quick and easy fat free pea and lettuce soup. This soup takes no time in a power blender, but is also simple to make on the hob and blending with a stick blender or food processor. Slimming World Syn free, Vegetarian, Vegan and Paleo friendly.
- 1 iceberg lettuce – or other lettuce – roughly chopped
- 2 spring onions
- 1 small glass vegetable stock
- 1 tbs soy sauce or tamari
- 1 dsp sweet white miso
- 1/2 cup peas – I used frozen petit pois – defrosted and warmed
- Pepper & Salt to taste
- Fresh herbs and chilli flake for garnish
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Place all the ingredients apart from the peas into a power blender and blend at high speed for about 5 minutes until steaming hot. Check the seasoning. Add the peas (reserving a few for garnish) and blend for a few more seconds so they retain some texture.
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Serve immediately garnishing with the reserved peas, chopped fresh herbs and a sprinkling of chilli flake.
- This recipe is 3 Weight Watchers Smart Points per portion
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Originally published June 2013 – updated June 2017
Johanna GGG
Bookmarked! I’ve been wanting to try lettuce in a soup but am always a bit wary – this looks brilliant for summer – looks like it would even work as a chilled soup
Helen
I adore lettuce in soup, is always good to have something different to do with it.
Gill Bland
Cooked lettuce still surprises me every time I stirfry or braise it. I wonder, do you think you could chill this soup for a hot day?
Helen
I think it would be delicious!
Heather Haigh
I made this and it was lovely! Thank you.
Helen
So pleased! Thanks for letting me know.
Bintu @ Recipes From A Pantry
We all need a no cook soup recipe in our lives – this one will certainly be one of mine.
Helen
I am loving Vitamix soups. So fast to make and such a wonderful texture.
grace kiringa
yummy. nutritious soup. i will try this at home. thanks
Helen
Hope you enjoy it Grace!
Monica | Nourish & Fete
It’s a fascinating tidbit that lettuce was once thought to have sleep-inducing effects! If those characteristics hadn’t been bred out of it, I’d definitely be working a little harder to convince my toddler to eat his salad at dinnertime. ;-) This soup looks delicious, thanks for sharing and for writing such an informative post, as always! I enjoy your writing every bit as much as your recipes.
Helen
Thank you for your such kind words Monica. It is hugely appreciated. I do like adding a little extra to posts.
Sarah
I’m not sure what I love more…the fact that this is made with such simplicity using on hand, delicious ingredients or that you added so many awesome variations!
Helen
I think that the variations are essential! Makes it so much more interesting.
Annie @ Annie's Noms
I have such a love hate relationship with lettuce, I never know what to do with it, apart from put it in a sandwich or salad. I really need to try braising it because that sounds fabulous and this soup looks wonderful! What a great way to use lettuce!
Helen
I loved cooked lettuce, so delicious – the French know a thing or two doing this all the time.
Michelle | The Last Food Blog
What a perfect soup for hot days! It sounds so fresh and light.
Helen
so light and delicate.
Natalia
Never tried a lettuce soup myself, but this looks interesting! I’m sure it’s perfect for summertime. Will definitely give it a try!
Helen
We love lettuce soup here!
Sarah Bailey
Oh now this sounds like a really interesting lunch idea, I love that it is so healthy, I think I need to make myself some up!
Helen
It is perfect for a 5:2 diet day too.
melanie
You got my attention at fat free! This soup looks very refreshing and would make an ideal little starter :) x
Helen
it is delicious!
StressedMum
I am always looking for new soup recipes and this sounds like one we would all love, am bookmarking this x
Helen
Soup is great on a dull summer day
Ali Rost
What a lovely soup! In fact, I just picked peas, lettuce, and onions from the garden yesterday and have been wondering what to do with them. I also like the addition of miso .. it makes everything just a little bit better! x
Helen
Miso is a staple here.
Rhian Westbury
Such an easy recipe to make and it’s awesome that this warmed while you were making it x
Helen
I love my power blender, such a useful piece of kit!
Stephanie Cummings
These are possibly the last two things I’d put in a soup (other than parsnips and courgettes those 2 should never ever see a soup bowl in my opinion!!) but it looks really good.
I actually really like iceberg just as a salad leaf, it’s the one i’d always pick over any other. Funny isn’t how some people think it’s borning and tasteless and others prefer it
Helen
The trick to parsnip soup is to add some curry – it is FAR too sweet otherwise!
Charli Bruce
This sounds delicious, I love soups and it sounds so easy to make x
Helen
so easy to make, especially if you have a power blender.
Jemma @ Celery and Cupcakes
You’re right, iceberg lettuce isn’t very exciting at all…what a great way to put it to good use! This soup looks delicious!
Helen
It is SO boring. Soup is one of the only things to do with it.
Madeeha
Never tried lettuce in a soup. I am sure I like it that way but will try for once to see how it tastes. It is and easy recipe to make though and all the ingredients are in my fridge.
Helen
Lettuce in soup is so good – well worth trying.
Ana De- Jesus
You just reminded me that I need to get a blender, I love the sound of this lettuce and pea soup. It sounds divine x
Helen
I love my power blender, one of my favourite kitchen tools.
nicol
such a great recipe and is great for when you want something light
Helen
So good for a light meal, or for a 5:2 diet fast day.
Anosa
The only thing creative I do with my lettuce is use it in all my salads which can become a bit boring but this is something new to me for sure and a lovely idea
Helen
Lettuce is such a good soup ingredient!
stephanie
I agree, iceberg lettuce can be a little underwhelming at times but this sounds delicious! x
Helen
I used to get them every week in my veg bag so always needed ideas!
Lubka Henry
I would never think that you could put lettuce in a soup.
Looks good and refreshing so I’m curious to try it :)
Helen
I love lettuce soup, so refreshing in the warmer months.
Louise Smith
I’ve been looking for some new soup recipes to try out at home, so this has come at the perfect time! Thank you :)
Louise x
Helen
Perfect for a dull summer day, but when you still want something light.
Yaya
I am not much of a fan of iceberg lettuce, and the thought of using it in a soup would have never crossed my mind. Great recipe – frugal and simple!
Helen
it really is the best thing to do with it!
Charlie Mace
Saved this Helen! Sounds absolutely delicious – and not something I’ve tried before. Love the photos too – what a brilliantly vibrant green! Fantastic. Charlie x
Helen
Thanks Charlie! So quick and easy!
Doreen Eckstein
In the crockpot root vegetable soup you don’t put any spices in ? only the vegetable broth ? thanks
Helen
Hi Doreen, just the broth, you can add some spices if you want to but it really doesn’t need it.