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It’s time to break out that bag of peas that have been sat in the bottom of the freezer collecting frost. This pea and mint soup is unbelievably tasty and fresh. A perfect light meal for the summer. Not only that, but this is one of the quickest soups you will ever make, taking less than 10 minutes to cook!
Is it healthy?
Peas have been a staple on our plates for tens of thousands of years. And their popularity continues to hold, with over 35,000 hectares of green peas grown every year in the UK alone. It’s no surprise why this tiny vegetable is so mighty. They contain a whole host of benefits including vitamins, minerals and antioxidants.
Peas also provide a multitude of advantages to our health. They can help prevent high blood pressure and control blood sugar since they have a low glycaemic index. They are also higher in protein than a lot of vegetables, which can help you feel more satisfied for longer.
As with many vegetables, peas are low in calories, keeping this soup recipe light and sin-free. A portion contains just 165 calories and 2g fat.
Can I use fresh peas?
While I like to use frozen peas (since they last so long and are always readily available) you can swap them out for fresh peas. You will need to cook them for a couple of minutes more. If you buy fresh garden peas in the pod, then you’ll need to buy around 3x more in weight than needed for the recipe. Also, don’t forget to factor in the extra shelling time in the preparation!
Can I make it in advance?
This pea and mint soup is perfect for advance meal prep. It can be kept in the fridge for up to three days or in the freezer for up to 3 months without any noticeable effect on the taste or texture. Defrost thoroughly before use and reheat on the hob/stove or in the microwave.
What should I use to puree soup?
What tool you use to blitz your soup really depends on what you have available and what result you want. If you want a more rustic and chunky soup, then you can simply use a potato masher to mash things up in the pan. My go-to option is an immersion blender because it’s so easy (and easier on the washing up). A standard blender however will give you the silkiest smooth texture if that is what you are after.
Can you use a food processor? Yes, you can, but it’s not as efficient for soups and sauces because the blades are made for chopping food rather than pureeing. If you are happy with a chunkier result however then they do a great job.
You’ll need a few simple ingredients for this soup. For a full list with weights and measurements jump to the printable recipe card.
- Onion, roughly sliced
- Frozen peas
- Vegetable stock
- Lemon juice
- Mint leaves, roughly chopped
- Cream and olive oil, to garnish.
Immersion/stick blender or blender
How to make it
For more detailed instructions with recipe tips jump to the printable recipe card.
- Sauté the onion in a large pan until softened.
- Add the stock and lemon juice and increase the heat to bring the stock to a boil.
- Add the peas and cook until soft.
- Remove from the heat and add the mint leaves. Use an immersion or standard blender to blitz the soup into an even mixture. Season to taste.
Looking for more great soup recipes? Try:
- Carrot and orange soup
- Courgette soup
- Broccoli and cauliflower soup
- Sweet potato and horseradish soup
- Sweet potato and red pepper soup
Products that work well for this recipe:
Souper Cubes – freeze soups or sauces easily!
Russell Hobbs 3-in-1 Blender
Leak Proof Soup Bowl
This pea and mint soup is unbelievably tasty and fresh. A perfect light meal for the summer. It’s also one of the quickest soups you will ever make!
The default recipe serves 2
- 1 tbsp olive oil
- 1 large onion
- 400ml 1.7 cups vegetable stock
- 1 tbsp lemon juice
- 300g / 10.5oz frozen peas (see note 1)
- 2 tbsp roughly chopped mint leaves
- Single cream and olive oil to garnish
- Immersion / stick blender or blender
- Heat the oil in a large saucepan over medium-high heat. Add the onion and saute for around 5 minutes until softened.
- Pour in the stock and lemon juice.
- Increase the heat to high and when the mixture starts to boil add the peas. Bring back to the boil and cook for a further minute. (see note 2)
- Remove the pan from the heat and stir in the mint.
- Use an immersion blender to blend the soup or pour into a blender and blitz until you have a smooth consistency. Season to taste.
- Serve in bowls with cream and olive oil drizzled over the top.
- You can use fresh peas instead of frozen. If you buy fresh peas in the pod then you will need to buy around 3x more in weight than if using frozen shelled peas.
- If you are using fresh peas you will need to increase the cooking time to around 5 minutes.
- A standard blender will give the smoothest soup, while an immersion blender will give a great result that is a little rougher. A food processor will give a chunkier result.
- Leftovers can be kept in the fridge for up to 3 days. The soup can also be frozen for up to 3 months. Defrost thoroughly before reheating on the hob/stove or in the microwave.
- Category: Soup
- Method: Hob / Stove
- Cuisine: British
- Serving Size: 1
- Calories: 165
- Fat: 2g
- Carbohydrates: 25g
- Protein: 9g
Keywords: soup, mint, pea, healthy, lunch, starter, light