Simple Wilted Lettuce & Pea Soup
A surprisingly delicious and comforting soup, this recipe transforms simple ingredients into a silky, vibrant green dish that's light, hydrating, and easy to digest. Perfect for a quick, wholesome meal.
For 4 servings
**Prep Vegetables:** Wash and roughly chop the romaine lettuce. Mince the garlic and finely chop the yellow onion.
**Sauté Aromatics:** Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
**Wilt Lettuce:** Add the roughly chopped romaine lettuce to the pot. It will seem like a lot, but it will quickly wilt down. Stir frequently until all the lettuce has softened and reduced significantly in volume, about 3-5 minutes.
**Simmer Soup:** Pour in the vegetable broth and add the frozen peas. Bring the mixture to a gentle simmer, then reduce the heat to low, cover, and cook for 5-7 minutes, allowing the flavors to meld and the peas to cook through.
**Blend Until Smooth:** Remove the pot from the heat. Carefully transfer the soup to a blender (or use an immersion blender directly in the pot). Add the fresh mint. Blend until completely smooth and creamy. Be cautious when blending hot liquids; vent the lid if using a conventional blender.
**Season and Serve:** Return the blended soup to the pot over low heat if needed to warm through. Season with salt and black pepper to taste. Stir in the optional fresh lemon juice for brightness. Ladle into bowls and, if desired, swirl in a dollop of crème fraîche or Greek yogurt before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Don't Overcook Lettuce:** The key is to wilt the lettuce just until tender, not to brown it. Overcooking can lead to a slightly bitter flavor.
- 2**Blending Hot Liquids Safely:** When using a conventional blender, fill it only halfway, hold the lid down firmly with a kitchen towel, and start on a low speed, gradually increasing. This prevents steam buildup and potential splashes.
- 3**Herb Variations:** While mint is classic, fresh dill or parsley can also be lovely additions. Add them at the blending stage for best flavor.
- 4**Adjust Consistency:** If the soup is too thick, add a little more vegetable broth until it reaches your desired consistency. If too thin, simmer uncovered for a few more minutes to reduce slightly.
Adapt it for your goals.
Creamy & Rich
For a richer soup, stir in 1/4 cup of heavy cream, coconut milk, or a plant-based cream alternative at the very end after blending.
Protein BoostProtein Boost
Add cooked, shredded chicken or 1 cup of canned (rinsed) cannellini beans to the soup after blending for a more substantial meal.
Spicy KickSpicy Kick
Introduce a pinch of red pepper flakes with the garlic or a dash of your favorite hot sauce when serving for a subtle heat.
Why this is on our healthy list.
Hydrating & Nutrient-Rich
Romaine lettuce is high in water content and provides essential vitamins A, K, and C, contributing to hydration and overall nutrient intake.
Digestive Health Support
Both lettuce and peas offer dietary fiber, which aids in digestion, promotes regularity, and supports a healthy gut microbiome.
Low Calorie & Satisfying
This soup is naturally low in calories but surprisingly filling, making it an excellent choice for weight management or a light, wholesome meal.
Frequently asked questions
While romaine works best for its mild flavor and excellent wilting properties, you can experiment with butter lettuce or even baby spinach. Avoid very bitter greens like endive, as they might alter the soup's delicate flavor.
