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PEA AND MINT SOUP
20

PEA AND MINT SOUP

NUTRITION
HEALTHY RECIPES
Oct 13, 2024

PEA AND MINT SOUP

Pea and mint soup is a delightful and healthy food for any time of the year. This recipe perfectly balances the sweet green peas’ flavours with the fresh flavour of mint, producing a slightly creamy but light broth. Its vegan and gluten-free status, paired with the use of almond milk, gives it a dairy-free version that makes it great for lunch or dinner as a healthy and low-calorie meal. Garlic and onions add a deepness. Lastly, vegetable broth is added to join everything together. These can be served hot or served cold. Pea and mint soup offers a burst of flavour and every spoonful is a versatile and delicious choice.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Soup / Stew

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION / TECHNIQUES

Sauté, Simmer, One-Pot Wonders

OCCASION / HOLIDAY

Spring, Summer, Family Dinner, Mother’s Day, Picnic, Valentine’s Day

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Gluten-Free, Low Fat, Low Sodium, Quick & Easy, Healthy

DISH TYPE

Soup / Stew

INGREDIENTS

  • 1 cup green peas (fresh or frozen)
  • ¼ onion, chopped
  • 1 clove garlic, minced
  • ½ cup vegetable broth
  • ¼ cup almond milk
  • 1 tbsp fresh mint, chopped
  • ½ tbsp olive oil
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 140
  • Protein: 4g
  • Fat: 7g
  • Carbohydrates: 16g
  • Fibre: 4g
  • Sodium: 200mg

PREPARATION OF PEA AND MINT SOUP

  • Sauté the onions: In a medium saucepan, add olive oil on medium heat and sauté the chopped onions for 4-5 minutes on medium heat until they are softened and translucent.
  • Add garlic and peas: Toss in the chopped garlic and green peas. Stir for another 2-3 minutes.
  • Add broth and simmer: Add the vegetable broth to the pan. Simmer them. Cook for 5 to 7 minutes or until peas have softened.
  • Blend the soup: Remove it from heat and make a puree using an immersion blender. Blend till smooth and return to pot.
  • Add almond milk and mint: Add the almond milk and fresh mint. Scrape together and continue cooking for 2-3 more minutes until warmed through.
  • Season and serve: Taste the soup and adjust seasoning with salt and pepper and then ladle into bowls. It’s great served hot, garnished with a bit of extra mint, or maybe just topped off with some olive oil.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS

  • Add more almond milk to make it creamy. You can also use coconut milk instead of almond milk.
  • The best flavour of mint is fresh mint; however, dried mint can be used in case of its unavailability.
  • Set aside a few of the peas to add a nice crunch to the soup. Stir them into the pureed soup just before serving.

VARIATIONS

  • Add a small handful of spinach or kale for extra nutrients.
  • If you do not like spicy soups, you can add a little red pepper flake or black pepper during the process.
  • For an indulgent version, you can use full-fat coconut milk or dairy cream if you are not on a strictly vegan diet.
  • It can be enjoyed with a dollop of vegan or dairy yoghurt to make it creamy.

PREPPING AND STORAGE

  • Fridge: Reheated leftover pea and mint soup can be kept in a container for 3 days in the refrigerator. Gradually reheat it over the stovetop or in the microwave.
  • Freezing: This soup freezes well. Cool completely, then pack into freezer-safe containers. Freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.

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