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Spinach and rosemary pea soup is a perfect blend of flavors that fit the Paleo and GAPS diet lifestyles. This recipe is great when you need a fast dinner.

Spinach & Rosemary Pea Soup

Ever feel like having a touch of spring in January? Craving green things after a multitude of hearty soups, stews, & warming foods?

Yep. That was me last night.

Not knowing HOW MUCH spinach was in a 4 lb. bulk bag of spinach I ordered, we had extra spinach…
My kids love to pack buttered peas in their lunch, so I had them in my freezer…
The final touch was fresh rosemary stowed away from some other recipes…

So…dinner 🙂

Pea soup is tricky to get just right for an appealing flavor. I think the key is to add enough lemon/apple cider vinegar, a wee bit of heat (cayenne in this case)…and to not overcook it. It should be served and eaten in a short amount of time, so plan accordingly…although I did have the last bit as leftovers today and it was still good, just not as brilliantly green.

This particular recipe is a large one, as we had dinner guests…and 5 of us went back for second bowls! Feel free to cut the recipe in half to suit your own family (or freeze the extra for another night’s dinner!).

Dietary notes:

  • For true Paleo, omit the creme fraiche option.
  • This soup is suitable for late stage GAPS Intro or Full GAPS (peas are high fiber vegetables & cayenne powder is not GAPS Intro friendly, so omit if on Intro).Print
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    Spinach & Rosemary Pea Soup (GAPS + Paleo Friendly)

    • Author: Melanie Christner - Honest Body
    • Prep Time: 10 mins
    • Cook Time: 30 mins
    • Total Time: 40 mins
    • Yield: 8-10 1x
    • Category: Soup


    A refreshing and nourishing spinach & pea soup


    • 4 Tbls butter or ghee
    • 1 large onion, diced
    • 5 large carrots, diced
    • 3 celery ribs, diced
    • 1 tsp dried oregano
    • 23 tsp fresh rosemary, chopped
    • 400 grams fresh spinach (approx. 14 oz)
    • 2 cups peas, fresh or frozen (I used frozen)
    • 1 lemon, juiced
    • 2 Tbls raw apple cider vinegar (or more to taste)
    • 1/81/4 tsp cayenne powder (optional)
    • 4 – 5 cups water
    • 4 cups chicken stock
    • Creme fraiche or cream (optional for garnishing)
    • 1 Tbls real sea salt
    • Pepper to taste


    1. Melt the butter in large stockpot.
    2. Add the onion, carrots, celery, herbs, 2 tsp salt, and about 1 cup of water.
    3. Cover & stew for 5 minutes, then add remaining water & broth and bring to a boil.
    4. Lower the heat, and simmer uncovered for about 15 minutes.
    5. Add the spinach & peas.
    6. Push the spinach leaves into the soup and simmer until they turn bright green, 2 to 3 minutes.
    7. Remove from the stovetop and blend soup in your blender or with immersion blender until smooth (I used my Vitamix and blended it in 3 batches)
    8. Return to stockpot, add lemon juice and apple cider vinegar, remaining salt & pepper to taste.
    9. Serve immediately with the optional creme fraiche.


Spinach and rosemary pea soup is a perfect blend of flavors that fit the Paleo and GAPS diet lifestyles. This recipe is great when you need a fast dinner.


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