Quick Pea & Mint Soup
A brilliantly green, fresh-tasting soup that you can make in minutes using frozen peas and a few pantry staples, perfect for a quick and healthy meal.
For 4 servings
Heat the olive oil in a medium-sized saucepan or pot over medium heat. Add the chopped onion and sauté for 3-5 minutes until softened and translucent, stirring occasionally.
Add the minced garlic to the pot and cook for another 1 minute until fragrant, being careful not to burn it.
Stir in the frozen peas and hot vegetable stock. Bring the mixture to a gentle simmer, then reduce the heat to low, cover, and cook for 5 minutes, allowing the peas to heat through and become tender.
Remove the pot from the heat. Stir in the fresh mint leaves and fresh lemon juice. If using, add the optional plant-based cream at this stage.
Carefully transfer the soup to a blender (or use an immersion blender directly in the pot). Blend until completely smooth and creamy. If using a standard blender, work in batches and ensure the lid is vented to release steam, covering with a kitchen towel.
Return the blended soup to the pot (if using a standard blender). Season with salt and black pepper to taste. Reheat gently over low heat if necessary, but do not boil.
Ladle the hot soup into bowls. Garnish with a few extra mint leaves, a drizzle of olive oil, or a sprinkle of black pepper, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For an extra smooth soup, pass the blended mixture through a fine-mesh sieve after blending to remove any fibrous bits, though this is usually not necessary with frozen peas.
- 2Always use hot vegetable stock to speed up the cooking process and maintain the vibrant green color of the peas by minimizing their cooking time.
- 3When blending hot liquids, never fill your blender more than halfway. Start on a low speed and gradually increase to prevent splashes and ensure safety.
- 4This soup freezes beautifully. Allow it to cool completely, then transfer to airtight containers and freeze for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop.
Adapt it for your goals.
Spicy Kick
Add a pinch of red pepper flakes or a slice of fresh jalapeño when sautéing the onion for a subtle heat.
Herbal TwistHerbal Twist
Experiment with other fresh herbs like basil or parsley in addition to or in place of some of the mint for a different aromatic profile.
Creamier TextureCreamier Texture
For an even richer and creamier soup, stir in 1/4 cup of full-fat coconut milk or cashew cream after blending.
Why this is on our healthy list.
Rich in Vitamins and Minerals
Peas are an excellent source of Vitamin K, Vitamin C, and several B vitamins, as well as minerals like manganese and iron, supporting overall health.
High in Fiber and Protein
This soup is packed with dietary fiber from peas, aiding digestion and promoting satiety, and offers a good amount of plant-based protein, making it a satisfying meal.
Antioxidant Properties
Both peas and mint contain powerful antioxidants that help combat oxidative stress and inflammation in the body, contributing to long-term well-being.
Frequently asked questions
Yes, you can use fresh peas. If using fresh, you may need to increase the simmering time slightly (by 2-3 minutes) to ensure they are tender before blending. The color might be slightly less vibrant than with frozen peas.
