Simple Minted Pea Soup
A vibrant and incredibly easy-to-make soup, this Simple Minted Pea Soup combines the natural sweetness of green peas with the refreshing zest of fresh mint, creating a soothing and light meal perfect for any occasion.
For 4 servings
Prepare your ingredients: Finely chop the onion, mince the garlic, and pick the fresh mint leaves from their stems, roughly chopping them.
Sauté aromatics: Heat the olive oil in a medium-sized pot or Dutch oven over medium heat. Add the chopped onion and sauté for 5-7 minutes, stirring occasionally, until it becomes translucent and softened. Add the minced garlic and cook for another minute until fragrant.
Add peas and broth: Stir in the frozen green peas and pour in the vegetable broth. Bring the mixture to a gentle simmer over medium-high heat.
Cook peas: Once simmering, reduce the heat to low, cover the pot, and let it cook for 8-10 minutes, or until the peas are tender and heated through. Avoid overcooking to maintain their vibrant color.
Add mint: Remove the pot from the heat. Stir in the fresh mint leaves. The residual heat will be enough to wilt the mint and release its flavor without dulling its freshness.
Blend until smooth: Carefully transfer the soup in batches to a high-speed blender, or use an immersion blender directly in the pot. Blend until the soup is completely smooth and creamy. If using a regular blender, be cautious when blending hot liquids; fill only halfway and secure the lid with a kitchen towel.
Season and reheat: Return the blended soup to the pot (if using a regular blender). Season generously with salt and freshly ground black pepper to taste. Reheat gently over low heat if necessary, but do not boil.
Serve: Ladle the hot soup into bowls. Garnish with a few extra fresh mint leaves, a drizzle of olive oil, or a swirl of plant-based cream if desired, and 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 peas: Overcooking can dull their vibrant green color and fresh flavor. Simmer just until tender to retain their sweetness and nutrients.
- 2Blend carefully: When blending hot liquids, fill the blender only halfway, secure the lid, and start on low speed, gradually increasing. Place a kitchen towel over the lid for extra safety to prevent splattering.
- 3Adjust consistency: If the soup is too thick for your liking, add a little more hot vegetable broth or water until your desired consistency is reached. If too thin, simmer uncovered for a few more minutes.
- 4Mint freshness: For the best flavor, always use fresh mint in this recipe. Dried mint will not provide the same bright, refreshing aroma and taste. Add it off the heat to preserve its vibrancy.
Adapt it for your goals.
Creamy Indulgence
For a richer, more indulgent soup, stir in 2-3 tablespoons of heavy cream, coconut cream, or a dollop of Greek yogurt after blending.
Spicy KickSpicy Kick
Add a pinch of red pepper flakes or a thin slice of deseeded jalapeño along with the garlic for a subtle, warming heat.
Herbaceous TwistHerbaceous Twist
Experiment with other fresh herbs like parsley or basil, or a combination with mint, for a different aromatic profile that complements the peas.
Why this is on our healthy list.
Rich in Fiber
Green peas are an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Vitamin Powerhouse
Packed with essential vitamins such as K, A, C, and several B vitamins, contributing to bone health, immune function, and energy metabolism.
Antioxidant Properties
Both mint and peas contain beneficial antioxidants that help protect the body's cells from damage caused by free radicals, supporting overall health.
Frequently asked questions
Yes, absolutely! If using fresh peas, ensure they are shelled and cook them for a similar amount of time until tender, typically 5-7 minutes after simmering.
