Fresh Pea and Mint Soup
A vibrant and refreshing soup, this Fresh Pea and Mint Soup is a celebration of spring flavors, offering a light yet satisfying meal packed with nutrients.
For 4 servings
Prepare Aromatics: Heat the olive oil in a large saucepan or Dutch oven over medium heat. Add the chopped yellow onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes. Add the minced garlic and cook for another 1 minute until fragrant, being careful not to burn it.
Simmer Peas: Stir in the frozen green peas and vegetable broth. Bring the mixture to a gentle simmer, then reduce the heat to low, cover, and cook for 5-7 minutes, or until the peas are tender and bright green. Avoid overcooking to preserve their vibrant color and fresh taste.
Add Freshness: Remove the saucepan from the heat. Stir in the packed fresh mint leaves and the lemon zest. Allow to sit for 1-2 minutes to slightly wilt the mint and infuse its flavor.
Blend Until Smooth: Carefully transfer the soup mixture to a blender (or use an immersion blender directly in the pot). Blend on high speed until completely smooth and creamy. If using a regular blender, work in batches, ensuring the lid is vented and covered with a kitchen towel to prevent steam buildup.
Season and Adjust: Return the blended soup to the saucepan. Stir in the fresh lemon juice, sea salt, and freshly ground black pepper. Taste and adjust seasonings as needed. If the soup is too thick, add a little more vegetable broth or water until it reaches your desired consistency. Gently reheat over low heat if necessary, but do not boil.
Serve: Ladle the hot or warm soup into bowls. Garnish with a few fresh mint leaves, a drizzle of extra virgin olive oil, or a sprinkle of cracked black pepper, if desired. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcook the peas: Overcooking can dull their vibrant green color and diminish their fresh, sweet flavor. Cook just until tender and bright.
- 2Use good quality broth: A flavorful vegetable broth will significantly enhance the overall taste of your soup. Opt for a low-sodium variety to control salt levels.
- 3Blend carefully: When using a stand blender for hot liquids, always fill it only halfway, secure the lid, and remove the center cap (if applicable) to allow steam to escape. Cover the opening with a kitchen towel to prevent splatters.
- 4Adjust consistency: If you prefer a thinner soup, gradually add more vegetable broth or hot water until it reaches your desired consistency. For a thicker soup, reduce the amount of liquid slightly.
Adapt it for your goals.
Spicy Kick
Add a pinch of red pepper flakes along with the garlic for a subtle warmth, or a small amount of finely chopped jalapeño for a more pronounced heat.
Herbaceous TwistHerbaceous Twist
Experiment with other fresh herbs like basil or parsley alongside or in addition to the mint for a different aromatic profile. A touch of dill can also be lovely.
Why this is on our healthy list.
Rich in Vitamins
Peas are a good source of Vitamin C and K, while mint and lemon further boost Vitamin C content, supporting immune function and skin health.
High in Fiber
Green peas are packed with dietary fiber, which aids in digestion, promotes satiety, and helps maintain healthy blood sugar levels.
Antioxidant Powerhouse
This soup combines peas, mint, and garlic, all known for their antioxidant properties, which help combat free radicals and reduce oxidative stress in the body.
Frequently asked questions
Yes, absolutely! If using fresh shelled peas, you may need to cook them for a minute or two longer during the simmering step to ensure they are tender. The quantity remains roughly the same.
