Fresh Pea and Mint Soup
A vibrant, naturally sweet soup that tastes like spring in a bowl. Fresh or frozen peas are simmered with onion and garlic, then blended with fragrant mint leaves until silky smooth. Light yet satisfying, it works equally well served warm with crusty bread or chilled on a warm day.
For 4 servings
- prep · ~5 min
Prep the vegetables and herbs.
1.Roughly chop the onion and set aside.2.Peel and smash the garlic cloves.3.Roughly chop the fresh mint leaves.4.Shell the peas if using fresh. - boil · ~10 min
Cook the peas with aromatics.
Place the peas, chopped onion, and smashed garlic in a large saucepan. Pour in the water, add a pinch of salt, and bring to a boil over high heat. Reduce heat and simmer gently until the peas are tender—about 5 to 7 minutes.
TIPDon't overcook the peas. They should be just tender to keep their bright green color and fresh flavor. - mix · ~2 min
Blend the soup until smooth.
Remove the saucepan from the heat. Add the chopped mint leaves to the pot. Using an immersion blender, carefully blend the soup directly in the pot until completely smooth and silky. Alternatively, transfer to a stand blender in batches and blend, then return to the pot.
TIPIf using a stand blender, remove the center cap and cover with a kitchen towel to let steam escape. Blending hot liquids with a tight lid can cause splatters. - simmer · ~3 min
Warm through and season.
Return the blended soup to low heat. Stir in the olive oil and lemon juice. Season with freshly ground black pepper. Taste and adjust salt if needed. Heat gently for 2 minutes to let the flavors meld—do not let it boil again or the color will dull.
TIPThe olive oil added at the end gives the soup a velvety mouthfeel. Don't skip it. - serve · ~1 min
Ladle into bowls and serve.
Divide the soup between warmed bowls. Drizzle with a tiny bit more olive oil, scatter a few small mint leaves on top, and serve immediately with crusty bread on the side.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Blend the soup while it's still warm for the smoothest texture and brightest color.
- 2Reserve a few whole mint leaves for garnish to add a fresh, aromatic finish.
- 3For a silkier consistency, strain the blended soup through a fine-mesh sieve.
- 4If using frozen peas, no need to thaw—add them directly to the pot and reduce simmer time slightly.
- 5To serve chilled, cool the soup quickly over an ice bath, then refrigerate for at least 2 hours.
- 6A dollop of plain yogurt or crème fraîche on top adds a lovely creamy contrast.
Adapt it for your goals.
Vegan
Replace any dairy garnish with a swirl of coconut cream or a sprinkle of toasted pine nuts for a plant-based, creamy finish.
herb swapHerb-swap
Substitute mint with fresh basil or tarragon for a different herbal profile—basil adds a sweet, peppery note, while tarragon brings anise-like complexity.
spicySpicy
Add a small green chili or a pinch of red pepper flakes when cooking the peas for a gentle heat that contrasts the sweet peas and cool mint.
low oilLow-oil
Omit the final drizzle of olive oil and instead use a splash of vegetable broth to thin the soup, keeping it light and low in fat.
Why this is on our healthy list.
Rich in Plant Protein
Peas are a great source of plant-based protein, making this soup a satisfying light meal or starter.
High in Fiber
The peas provide dietary fiber, which supports healthy digestion and helps you feel full longer.
Antioxidant-Rich
Mint and peas both contain antioxidants that help protect cells from damage caused by free radicals.
Low in Calories
With a base of peas, water, and a touch of olive oil, this soup is naturally low in calories and fat.
Frequently asked questions
Dried peas require soaking and much longer cooking, so they won't work here. Stick with fresh or frozen for the quick, bright results this recipe is designed for.
