Green Garlic and Pea Soup with Whipped Cream
Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 16 Jan 2026
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This vibrant green garlic and pea soup is a celebration of seasonal flavours, offering a fresh and light option for a sophisticated starter or a nutritious lunch. The natural sweetness of the garden peas balances beautifully with the mellow, nutty notes of young green garlic, creating a silky texture that feels truly indulgent. By sieving the purée, you achieve a professional, velvety finish that highlights the bright, spring-like colour of the vegetables.
As a diabetes-friendly dish, this soup is packed with fibre and uses heart-healthy olive oil to create a satisfying mouthfeel without relying on heavy thickeners. The addition of a savoury whipped cream provides a touch of luxury while keeping the overall carbohydrate content low. It is a fantastic homemade option for those seeking a comforting yet healthy meal that can be prepared in advance and gently reheated.
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Ingredients for Green Garlic and Pea Soup with Whipped Cream
2 bunches green garlic (about 450g )
4 tablespoons olive oil, divided
Kosher salt, freshly ground pepper
475ml shelled fresh peas (from about 900g pods) or frozen peas, thawed
80ml double cream
How to make Green Garlic and Pea Soup with Whipped Cream
Cut dark-green tops from green garlic and slice crosswise 1/2" thick; slice bulbs and pale-green stalks crosswise 1/4" thick.
Heat 2 tablespoons oil in a large saucepan over medium heat. Add bulbs and stalks, season with salt and pepper, and cook, stirring often, until beginning to soften, 8–10 minutes. Add tops and cook, stirring often, until soft, about 3 minutes.
Add 950ml water to saucepan and bring to a boil. Add peas, reduce heat, and simmer gently until peas are bright green and tender, about 5 minutes.
Let cool slightly, then purée soup in a blender with remaining 2 tablespoons oil, adding water to thin if needed, until smooth. Strain soup through a fine-mesh sieve into a clean saucepan, pressing on solids; season with salt and pepper. Reheat briefly (to preserve colour) before serving.
Beat cream with a whisk in a medium bowl to soft peaks; season with salt and pepper. Serve soup with a swirl of whipped cream.
DO AHEAD: Soup can be made 1 day ahead. Cover and chill.
Disclaimer
While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.
Article history
The information on this page is peer reviewed by qualified clinicians.
16 Jan 2026 | Originally published
Authored by:
UK recipe editors
Peer reviewed by
UK recipe editors

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