MINT AND PEA SOUP
Bright and refreshing sweet peas combined with fragrant mint make an excellent starter or light meal. The level of mint nuance plays perfectly against the sweetness of the peas, while onion and vegetable broth bring the savoury flavours to a satisfying balance. Using either fresh or frozen peas, a bright and consoling soup is achieved in just 15 minutes. It is suitable for spring and summer because it is full of nutrients yet filling. Mint and pea soup is taken warm in cold weather, whereas it is taken cold in summer, which makes it a light meal that is simple to prepare.
RECIPE CATEGORY
Lunch, Dinner, Snack, Entrée, Appetiser
SERVING SIZE
1
CUISINE
Mediterranean, British, European
PREPARATION / TECHNIQUES
Simmer, Quick & Easy, One-Pot Wonders
OCCASION / HOLIDAY
Spring, Summer, Easter, Picnic, Potluck, Family Reunion, Mother’s Day
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegan, Vegetarian, Wheat/Gluten-Free, Kosher, Low Fat, Low Sodium, Healthy, High Fibre, Kid-Friendly
DISH TYPE
Soup / Stew
INGREDIENTS
- 150g peas (frozen or fresh)
- 5 fresh mint leaves
- 1/4 onion, diced
- 250 ml vegetable broth
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 120
- Protein: 5g
- Fat: 2g
- Carbohydrates: 20g
- Fibre: 5g
- Sodium: 400mg
PREPARATION OF MINT AND PEA SOUP
- Sauté the onion: Heat some olive oil in the pan on medium. Now add the diced onion and cook until it softens and turns translucent, 3-4 minutes.
- Add peas and broth: Put the peas and vegetable broth into the pot. Stir well and gently simmer. It takes about 7-8 minutes for fresh peas if they are fresh; if they are frozen peas, it takes 5-6 minutes to get cooked.
- Add mint leaves: Put the peas and vegetable broth into the pot. Stir well and gently simmer. It takes about 7-8 minutes for fresh peas if they are fresh; if they are frozen peas, it takes 5-6 minutes to get cooked.
- Blend the soup: Using a blender, blend the soup until it’s smooth and creamy. Taste and season with salt and pepper as needed.
- Serve: Serve warm, with a few whole mint leaves scattered over the top or drizzled with a little olive oil, if you like.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- Add a little almond milk or coconut milk to make it creamier before blending.
- You can add just a wee bit more vegetable broth if you like thinner.
- Frozen peas save time because they are not cooked and are not left after cooking with their beautiful color and sweetness gone.
- Sauteing the onions with a small knob of butter for richer taste instead of olive oil will be enough.
VARIATIONS
- Just squirt some lemon juice over it and serve for a vibrant, tangy kick.
- A spoonful of Greek yoghurt can add additional texture.
- You can add some cups of spinach to the peas; add more leafy greens.
- Add the diced potatoes or carrots to the course for an intenser version.
PREPPING AND STORAGE
- Fridge: Refrigerate the soup in a tightly closed container for as long as 3 days. Heat it gently on the stovetop or microwave and add some broth or water to thin it out if needed.
- Freezing: Freeze in portion-sized serving sizes for up to 2 months. Thaw it overnight in the refrigerator and reheat before serving.