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You are here: Home / Recipes / Recipes by Course / Soup Recipes / Fat Free Pea and Lettuce Soup {Vegetarian, Vegan, Paleo}

Fat Free Pea and Lettuce Soup {Vegetarian, Vegan, Paleo}

Published on June 28, 2017 by Helen Best-Shaw 56 Comments
Last Updated on October 30, 2020

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A white bowl of pale green lettuce and pea soup. Text overlay reads Fat free lettuce and pea soup

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.

Delicious pea and lettuce soup; easy to make and fat free too.

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.

Lettuce & Chickpea Soup Recipe

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.

Simple and delicious pea and lettuce soup that's fat free too.

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.

Ingredients for delicious pea and lettuce soup, easily made in a blender

Everything You Need To Know

  • Fat Free Iceberg Pea and Lettuce Soup  – Recipe Variations
  • More Easy Soup Recipes
  • Summer Soup Recipes
  • Recipe: Fat Free Pea and Lettuce Soup
    • Ingredients
    • Instructions
    • Notes

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

Simple and delicious pea and lettuce soup that's easy to make and fat free too.

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!

Fat free iceberg lettuce soup with peas, made in the power blender.

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.

More Easy Soup Recipes

  • Good soup often starts with a soffritto recipe.   Make a big batch, freeze and use every time you make soup.
  • Carrot and lentil soup
  • Pumpkin and sweet potato soup 
  • Swede Soup
  • Slow cooker vegetable soup
  • Butternut squash soup
  • Tomato and lentil soup
  • More easy soup recipes

Summer Soup Recipes

  • Gazpacho with canned tomatoes
  • Salad soup
  • Pappa al pomodoro

Or try this braised iceberg lettuce recipe 

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This delicious pea and lettuce soup is fat free and very easy to make. Perfect for summer.
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5 from 3 votes

Recipe: Fat Free Pea and Lettuce 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.
Servings: 2 servings
Author: Helen Best-Shaw
Prep Time10 mins
Total Time10 mins
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Ingredients

  • 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

Instructions

  • 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.
  • Serve immediately garnishing with the reserved peas, chopped fresh herbs and a sprinkling of chilli flake.

Notes

  • This recipe is 3 Weight Watchers Smart Points per portion
• Please note that the nutrition information provided below is approximate and meant as a guideline only.
• Unless stated otherwise cup conversions have been made with an online tool. For accuracy please check with your favoured conversion tool. We recommend buying inexpensive digital kitchen scales.
Nutrition Facts
Recipe: Fat Free Pea and Lettuce Soup
Amount Per Serving
Calories 83
% Daily Value*
Sodium 1052mg46%
Potassium 520mg15%
Carbohydrates 16g5%
Fiber 5g21%
Sugar 8g9%
Protein 5g10%
Vitamin A 2015IU40%
Vitamin C 24.3mg29%
Calcium 66mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Soup
Cuisine: Vegan
Keyword: Pea and lettuce soup, soup
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Originally published June 2013 – updated June 2017

 

Fat free pea and lettuce soup is healthy, delicious and really easy to make, especially in a power blender. Slimming World Syn Free too.

 

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Filed Under: Easy Ways to Extra Veg (and Fruit), Quick & Easy, Recipes, Salad, Soup Recipes, Starters & Light Bites, Vegan Recipes, Vegetables, Vegetarian Recipes, £ Ingredients: Lettuce, Miso, Peas, Soy Sauce, Spring Onions, Stock, Tamari

Previous Post: « Left Over Salad Soup Recipe {Vegan, Vegetarian, Gluten Free}
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    Recipe Rating




  1. 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

    Reply
    • Helen

      I adore lettuce in soup, is always good to have something different to do with it.

      Reply
  2. 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?

    Reply
    • Helen

      I think it would be delicious!

      Reply
  3. Heather Haigh

    I made this and it was lovely! Thank you.

    Reply
    • Helen

      So pleased! Thanks for letting me know.

      Reply
  4. Bintu @ Recipes From A Pantry

    We all need a no cook soup recipe in our lives – this one will certainly be one of mine.

    Reply
    • Helen

      I am loving Vitamix soups. So fast to make and such a wonderful texture.

      Reply
  5. grace kiringa

    yummy. nutritious soup. i will try this at home. thanks

    Reply
    • Helen

      Hope you enjoy it Grace!

      Reply
  6. 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.

    Reply
    • Helen

      Thank you for your such kind words Monica. It is hugely appreciated. I do like adding a little extra to posts.

      Reply
  7. 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!

    Reply
    • Helen

      I think that the variations are essential! Makes it so much more interesting.

      Reply
  8. 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!

    Reply
    • Helen

      I loved cooked lettuce, so delicious – the French know a thing or two doing this all the time.

      Reply
  9. Michelle | The Last Food Blog

    5 stars
    What a perfect soup for hot days! It sounds so fresh and light.

    Reply
    • Helen

      so light and delicate.

      Reply
  10. Natalia

    5 stars
    Never tried a lettuce soup myself, but this looks interesting! I’m sure it’s perfect for summertime. Will definitely give it a try!

    Reply
    • Helen

      We love lettuce soup here!

      Reply
  11. 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!

    Reply
    • Helen

      It is perfect for a 5:2 diet day too.

      Reply
  12. melanie

    You got my attention at fat free! This soup looks very refreshing and would make an ideal little starter :) x

    Reply
    • Helen

      it is delicious!

      Reply
  13. StressedMum

    I am always looking for new soup recipes and this sounds like one we would all love, am bookmarking this x

    Reply
    • Helen

      Soup is great on a dull summer day

      Reply
  14. 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

    Reply
    • Helen

      Miso is a staple here.

      Reply
  15. Rhian Westbury

    Such an easy recipe to make and it’s awesome that this warmed while you were making it x

    Reply
    • Helen

      I love my power blender, such a useful piece of kit!

      Reply
  16. 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

    Reply
    • Helen

      The trick to parsnip soup is to add some curry – it is FAR too sweet otherwise!

      Reply
  17. Charli Bruce

    This sounds delicious, I love soups and it sounds so easy to make x

    Reply
    • Helen

      so easy to make, especially if you have a power blender.

      Reply
  18. 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!

    Reply
    • Helen

      It is SO boring. Soup is one of the only things to do with it.

      Reply
  19. 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.

    Reply
    • Helen

      Lettuce in soup is so good – well worth trying.

      Reply
  20. 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

    Reply
    • Helen

      I love my power blender, one of my favourite kitchen tools.

      Reply
  21. nicol

    such a great recipe and is great for when you want something light

    Reply
    • Helen

      So good for a light meal, or for a 5:2 diet fast day.

      Reply
  22. Anosa

    5 stars
    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

    Reply
    • Helen

      Lettuce is such a good soup ingredient!

      Reply
  23. stephanie

    I agree, iceberg lettuce can be a little underwhelming at times but this sounds delicious! x

    Reply
    • Helen

      I used to get them every week in my veg bag so always needed ideas!

      Reply
  24. 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 :)

    Reply
    • Helen

      I love lettuce soup, so refreshing in the warmer months.

      Reply
  25. 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

    Reply
    • Helen

      Perfect for a dull summer day, but when you still want something light.

      Reply
  26. 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!

    Reply
    • Helen

      it really is the best thing to do with it!

      Reply
  27. 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

    Reply
    • Helen

      Thanks Charlie! So quick and easy!

      Reply
  28. Doreen Eckstein

    In the crockpot root vegetable soup you don’t put any spices in ? only the vegetable broth ? thanks

    Reply
    • Helen

      Hi Doreen, just the broth, you can add some spices if you want to but it really doesn’t need it.

      Reply

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