Chilled Spring Pea & Avocado Soup

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Skill Level
Preparation Time 10 minutes Total Time 25 minutes
Servings 4 Cost Per Serving $2.65
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Image of a bowl of the pea & avocado soup


1 cupLeeks or Onions, roughly chopped
2 cupsGreen Peas, Fresh or Frozen
2 tbspFresh Mint or Tarragon, roughly chopped
1/4 cupSkim Milk Powder
1/4 cupNutritional Yeast
2 cupsVegetable or Chicken Stock
1 tbspOlive Oil or Grape Seed Oil
2 tspLemon Zest
1 tbspLemon Juice (optional)
To tasteSea Salt and Freshly Ground Black Pepper


  1. Add olive oil to a medium sauce pot over medium heat.
  2. Add leeks, stir and cook for about 5 minutes, until soft. Add peas and gently stir for another 2 minutes.
  3. Add stock and bring to a boil. Once the liquid reaches a boil, remove from heat. Add remaining ingredients. Puree until creamy using a hand blender or carefully pour into a stand blend.


  • Our bodies use protein to help fight off infection, strengthen the immune system, and to build and maintain muscles, tissues and red blood cells. Skim milk powder is a convenient way to add protein to meals, snacks and beverages. It also provides calcium and vitamin D for strong bones. You can make high protein milk by adding 4 tablespoons of skim milk powder to 1 cup of milk. A cup of milk has 8 grams of protein. By adding the skim milk powder, you add another 6 grams of protein.
  • If food tastes bitter or unpleasant during or after treatment, or if you have mouth sores, try having food and beverages cold or at room temperature. This soup can be made ahead and served chilled (right out of the fridge).
  • Spices such as black pepper, chili powder, cayenne and salt can burn your mouth and throat after radiation treatment or chemotherapy. Salty foods can also make a dry mouth worse. By making your own soup, you can control the type and amount of spices and salt you use. Try using herbs such as mint, parsley, basil and oregano to flavour foods.
  • Acidic foods such as lemon, lime and orange juice add flavour to food but can irritate a sore mouth or throat. Try using the zest of citrus fruits to add flavour without the acidity.