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Pean and mint soup

Pea and Mint Soup - Easy & Creamy Spring Recipe

This vibrant pea and mint soup transforms simple ingredients into a bowl of spring-inspired goodness. Sweet peas and aromatic fresh mint leaves create a perfect harmony of flavors, enhanced by sautéed onions and a touch of brightness from lemon juice. The velvety texture comes from a quick blitz with an immersion blender and a splash of coconut milk or cream. Ready in just 40 minutes, this nutritious soup works beautifully as a light lunch, elegant starter, or comforting dinner. Customize with various toppings like crème fraîche, pea shoots, or spring onions for a beautiful presentation that tastes as good as it looks.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Appetizer, Dinner, Lunch, Soup
Cuisine British
Servings 4
Calories 185 kcal

Equipment

Ingredients
  

  • 4 cups 600g fresh peas (or frozen if fresh aren't available)
  • 1 cup 25g fresh mint leaves, loosely packed, plus extra for garnish
  • 1 medium yellow onion chopped
  • 2 cloves garlic minced
  • 2 tablespoons unsalted butter or olive oil use olive oil for vegan version
  • 4 cups vegetable broth or vegetable stock
  • 1/2 cup coconut milk or heavy cream
  • 1 teaspoon salt or teaspoon sea salt for a more mineral flavor
  • Freshly ground black pepper to taste
  • 1 tablespoon lemon juice
  • Optional garnishes: pea shoots spring onions, creme fraiche, or a drizzle of extra virgin olive oil

Instructions
 

Step 1: Prepare Your Base

  • In a large saucepan over medium heat, melt the unsalted butter or warm the olive oil.
  • Add the chopped yellow onion and cook until translucent, about 5 minutes, stirring occasionally.
  • Add the minced garlic and continue cooking for another minute until fragrant. Be careful not to let the garlic brown as this can make it bitter.

Step 2: Add Peas and Broth

  • Add the fresh peas (or frozen) to the pan and stir to coat them with the onion mixture.
  • Pour in the vegetable broth or vegetable stock and bring to a gentle simmer over medium-high heat.
  • Once simmering, reduce to low heat and cook for about 5-7 minutes until the peas are tender but still bright green.

Step 3: Add The Mint

  • Remove the pan from the heat and add the fresh mint leaves. The residual heat will wilt the mint and release its oils without destroying its bright flavor.
  • Allow the mixture to cool slightly for about 5 minutes. This step is important as it preserves the vibrant color and prevents the mint from becoming bitter.

Step 4: Blend to Perfection

  • Using an immersion blender or hand blender, carefully puree the soup directly in the pot until smooth. Alternatively, you can transfer batches to a food processor to achieve a silky purée soup.
  • If you prefer a thinner soup, add a bit more vegetable broth at this stage.

Step 5: Finish and Season

  • Return the soup to low heat and stir in the coconut milk or cream.
  • Add teaspoon salt, black pepper, and a squeeze of lemon juice.
  • Warm gently without boiling (boiling can dull the bright color and fresh flavors).
  • Taste and adjust seasonings as needed. The combination of mint with the sweetness of peas should be balanced and bright.

Step 6: Serve and Garnish

  • Ladle the warm soup into soup bowls.
  • Garnish with any combination of: a few small fresh mint leaves, a swirl of creme fraiche or sour cream, a drizzle of extra virgin olive oil, pea shoots, or finely chopped spring onions.
  • Serve immediately with crusty bread for a complete delicious meal.

Notes

Pro Tips For Perfect Pea and Mint Soup

Choosing Your Peas
  • Fresh peas straight from the pod make the most exceptional soup, but they're seasonal and time-consuming to shell
  • Frozen peas are an excellent alternative and often more convenient - they're flash-frozen at peak freshness
  • If using frozen peas, don't thaw them first; add them directly to the pot
  • Visit your local farmers' market or grocery store during spring for the freshest delicate peas
Mastering the Mint
  • Use fresh mint leaves only; dried mint won't provide the same bright flavor
  • Add mint off the heat to preserve its volatile oils and prevent bitterness
  • Different mint varieties offer subtly different flavors - spearmint is traditional, but chocolate mint or pineapple mint can create interesting variations
  • Save a few of the smallest, most tender mint leaves for garnish
Texture Techniques
For the perfect creamy texture:
  • Don't overcook the peas - they should remain bright green
  • For an ultra-silky soup, pass it through a fine-mesh strainer after blending
  • If you like some texture, reserve a few tablespoons of cooked peas before blending and add them back afterward
  • The hand blender technique: blend in pulses rather than continuously for better control over the final texture

Nutrition

Calories: 185kcalCarbohydrates: 20gProtein: 8gFat: 9gSaturated Fat: 5gSodium: 645mgFiber: 7gSugar: 8gVitamin A: 1250IUVitamin C: 36mgCalcium: 104mgIron: 2.7mg
Keyword fresh pea soup, fresh peas, mint soup, pea soup recipes, quick meal, simple soup, tasty soups
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