This Minted Pea Soup is refreshing and light. Perfect for spring gatherings, it’s fast and easy to make using fresh or frozen peas. Vegan-adaptable.
To be fully alive, fully human, and completely awake is to be continually thrown out of the nest.
Pema Chodron
Here is one of the easiest, fastest and tastiest recipes for Minted Pea Soup! With very little effort, in one pot, in under 30 minutes, enjoy a beautiful vibrant green stunner you’ll indeed be proud of! It is one of my favorite pea soup recipes and I can’t wait for you to try it!
Why You’ll Love This
- Quick & easy! Made in less than 30 minutes with little effort.
- Fresh, seasonal recipe. Leeks, peas, mint, and parsley come together in this beautiful green soup!
- Vegan-adaptable. Use vegan sour cream for a creamy, plant-based spring soup!
Ingredients
- Fresh English peas: Offer delightfully creamy texture. Trader Joe’s has shelled English peas for the easiest preparation. You can also sub-frozen Eglish peas.
- Fresh mint: For refreshing, vibrant flavor.
- Flat-leaf parsley: Or sub more mint for extra minty flavor!
- Leek, onion, and garlic: Use white or yellow onion. These aromatics add savory depth of flavor.
- Olive oil: Or unsalted butter, or a mix of both, for added richness.
- Water or vegetable broth: Or vegetable stock or chicken broth or stock.
- Lemon juice: For bright, tangy flavor.
- Sour cream: Try probiotic sour cream! Or creme fraiche, or make it dairy-free with vegan sour cream.
- Optional garnishes: Drizzle of truffle oil or olive oil, red pepper flakes (urfa biber or Aleppo chili flakes), sumac, and fresh mint leaves.
How to Make Minted Pea Soup
Step 1: Prep aromatics. Slice leeks and rinse. Heat oil over medium-low in a large pot, like a Dutch oven or large soup pot. Add leeks, onions, and garlic, sautéing until fragrant and tender, 12-15 minutes.
Step 2: Simmer. Add water (or broth), 1 teaspoon sea salt, and 1/2 teaspoon freshly ground pepper, and bring to a gentle boil over medium-high heat.
Step 3: Add peas. With sweet peas added, simmer until cooked but still vibrant green, about 3 minutes.
Step 4: Add herbs and lemon juice. Once added, turn heat off.
Step 5: Blend. Use an immersion blender to purée soup until silky smooth. Taste and adjust for salt and lemon. If using water, you may need additional kosher salt.
Step 6: Whisk in creme fraiche or sour cream. Add a little and taste and adjust. The sour cream adds tangy richness!
Step 7: Serve. Divide mint soup among bowls and garnish! Pictured here is a garnish of truffle oil, Urfa biber, sumac, and mint. See below for more ideas!
Optional Garnishes
- Truffle oil
- Olive oil
- Red pepper flakes
- Urfa biber
- Aleppo chili flakes
- Sumac
- Fresh mint leaves
- Fresh parsley
- Fresh chives
- Lemon zest
- Dollop of plain yogurt
- Drizzle of coconut milk or heavy cream
How to Serve Minted Pea Soup
- Serve this spring soup all on its own, or with a side of Sourdough Bread or Spring Greens!
- Or serve it alongside any of our 40 Fresh & Health Spring Recipes!
- Enjoy as a starter with a protein main, like Tarragon Chicken, Miso Salmon, or Seared Scallops.
Storage
Leftover soup can be stored in an airtight container in the fridge for up to 4 days. It can also be reheated gently on the stovetop over medium heat.
FAQs
Yes! Using fresh peas is a tasty way to celebrate spring, and they are so delicious when fresh and in season, but for convenience and to save time prepping, you can use frozen peas if needed.
Sure! If you have other green veggies that need using up, feel free to sub some of the peas with broccoli, zucchini, romanesco, or celery.
You can carefully transfer the soup to a high speed blender instead. I don’t recommend a food processor, as it may not get as silky smooth.
Chances are, the peas cooked too long. Be careful to not overcook in order to keep the peas’ beautiful green hue.
Yes! This soup is made with whole foods, making it naturally gluten-free.
Health Benefits of Peas
Peas are not only a versatile and delicious ingredient in many dishes like this Minted Pea Soup, but they’re also packed with health benefits!
- Rich source of nutrients: Peas are low in calories but high in vitamins and minerals. They contain vitamins A, B1, B6, C, and K, and minerals such as magnesium, phosphorus, manganese, iron, and potassium.
- Great source of plant-based protein: A great option for vegetarians and vegans, peas are a significant source of plant-based protein, which is essential for muscle growth and repair.
- High in fiber: The high fiber content in peas helps in maintaining good digestive health.
- Blood sugar regulation: Peas have a low glycemic index and high fiber content, which can help manage blood sugar levels and reduce the risk of type 2 diabetes.
- Heart healthy: With their content of fiber, potassium, and omega-3 fatty acids (in the form of alpha-linolenic acid), peas can contribute to cardiovascular health by improving blood vessel function and lowering blood pressure.
- Support eye health: Peas contain the antioxidants lutein and zeaxanthin, which are known to protect the eyes from age-related macular degeneration and cataracts.
Adding peas to your diet through this soup is a delightful way to enjoy their health benefits, especially during the spring season!
Hope you enjoy this vibrant and fresh Minted Pea Soup recipe! Let me know what you think in the comments! Enjoy! xoxo
More Spring Soup Recipes
Minted Pea Soup Recipe
- Prep Time: 10
- Cook Time: 20
- Total Time: 30 minutes
- Yield: 4-6 1x
- Category: soup
- Method: stovetop
- Cuisine: American
- Diet: Vegetarian
Description
This Minted Pea Soup is refreshing and light. Perfect for spring gatherings, it’s fast and easy to make using fresh or frozen peas. Vegan-adaptable.
Ingredients
- 1 fat leek, white and light geen parts, sliced or cut into half moons.
- 1 onion (white or yellow), diced
- 2 garlic cloves, rough chopped
- 2–3 tablespoons olive oil, or butter or a mix of both
- 4 cups water or vegetable broth, vegetable stock or chicken stock
- 1 teaspoon salt, more to taste (see notes)
- 1/2 teaspoon black pepper
- 3 cups fresh English peas (or use frozen peas)
- 1/2 cup fresh mint, chopped
- 1/2 cup flat-leaf parsley, chopped or sub more mint for extra minty!
- 1 tablespoon lemon juice, more to taste.
- 2–4 tablespoons sour cream (try probiotic sour cream!) or creme fraiche, or vegan sour cream.
Optional Garnishes: drizzle of truffle oil or olive oil, red pepper flakes (urfa biber or Aleppo chili flakes), sumac, fresh mint leaves.
Instructions
- Slice the leeks and, rinse well; drain. The water here will keep leeks from scorching.
- Over medium-low heat, heat the olive oil in a Dutch oven or big pot. Add leeks, onions and garlic, and cook slowly, until fragrant and tender, 12-15 minutes.
- Add the water or vegetable broth, and salt and pepper and bring to a simmer.
- Add the fresh peas and simmer gently until cooked through but still vibrantly colored—about 3 minutes.
- Add the herbs and lemon juice and turn the heat off.
- Blend the soup using an immersion blender (stick blender) until silky smooth. Taste and adjust salt and lemon to taste. (When making this with water and not broth, you’ll need more salt.)
- Whisk in a little sour cream, tasting as you go. It adds a tangy richness.
- Serve and garnish with any of the optional garnishes. The photo shows truffle oil, Urfa biber, sumac, and mint.
Notes
If using water, add another 1/4- 1/2 teaspoon salt.
Leftovers can be kept in an air-tight container for up to 4 days in the refrigerator and can be reheated gently on the stovetop.
Nutrition
- Serving Size: 1 cup
- Calories: 157
- Sugar: 7.8 g
- Sodium: 1003.7 mg
- Fat: 6.8 g
- Saturated Fat: 1.3 g
- Carbohydrates: 20.3 g
- Fiber: 4.8 g
- Protein: 5.4 g
- Cholesterol: 1.7 mg
This pea soup is surprisingly light, bright and flavorful. I’m not usually a fan of mint, but it just worked here. It was perfect for our Mother’s day celebration.
Glad to hear this Leanne!
Followed the recipe to the letter, using chicken broth. Very meh. Something else is needed.
Hi Eba- sorry, not sure what happened here. When I made it it was quite flavorful. Did you add salt and lemon to taste at the end?
I did. That helped, but I still felt that the basic recipe was lacking something to make it sing. Love most of your recipes!