Full of fresh, vibrant flavours, my Pea and Mint Soup is simple to prepare and so delicious. This tasty soup can be served both hot or cold and comes together quickly. Try a bowl of this tasty vegan pea soup today!
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Why we love this recipe:
My Pea and Mint Soup is delicious, simple to prepare and nutritious. This soup is both vegan and gluten-free, so suitable for many people with dietary requirements.
You'll love it because:
- When you are short on time, this soup is quick and easy to prepare.
- It is great to have on hand – it freezes well, so you can have some ready to go for when you are in need of a quick lunch or dinner!
- The quantities can easily be adjusted to make a bigger batch.
- It is made using frozen peas, which are economical, and so good in many recipes - like our Pea and Mint Dip!
Ingredients in this recipe:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
Frozen peas – so good to have on hand, these are a freezer staple of mine! You can certainly use fresh peas if you prefer.
Brown/Yellow Onion – this is the most popular onion, the one most widely cultivated. It is a good all-rounder and can be used raw or cooked. Alternatively, you could use a leek or a red onion.
Olive Oil – I prefer to use extra virgin olive oil for the health benefits and the flavour that it adds. It is the highest quality olive oil available and is at the heart of the much-acclaimed Mediterranean Diet.
Garlic – I always use fresh garlic cloves; the flavour of fresh garlic is superior to the bottled variety which sometimes contains preservatives.
Vegetable Stock – use either homemade or a good quality commercial variety.
Fresh mint - a natural pairing to peas, and really helps to lift the vibrancy of the soup.
Lemon - adds bright flavour to the finished dish and balances the taste.
Salt and Pepper – for the best flavour, I like to use sea salt and freshly ground black pepper.
Step by step instructions:
- Heat the oil in a medium saucepan over a medium heat and cook the onion slowly for 5-8 minutes, stirring regularly to ensure the onion does not burn. Add the garlic and cook for a further 1 minute.
- Add the frozen peas and vegetable stock and turn up the heat. Simmer for 5-8 minutes.
- Add the fresh mint to the mixture.
- Blend until smooth, and season with salt and pepper and fresh lemon juice. Serve warm or chilled.
Tips for Success and FAQs:
For the ultimate smooth and creamy texture, use an immersion blender.
If using a blender, it is important to understand that blending hot liquids can be dangerous and could result in severe burns.
If you do use a blender for hot liquids, you must be careful. You will need to remove the central cap in the blender lid and then cover the lid with a folded tea towel to let the steam escape. Hold the lid on securely and blend on a low speed. This will allow steam to escape so that it doesn’t build up. Not doing this can pose a risk that soup may overflow out of the blender.
Make this soup your own. The basic recipe for Pea and Mint Soup is vegan and gluten-free and delicious as it is. However, if you do not have specific dietary restrictions you can tailor it to your own requirement.
If you would like a more creamy soup, drizzle some cream on top or dollop on some Greek yoghurt just before serving. It is also delicious when topped with some pieces of crispy bacon.
The soup will last for 3 days in the fridge.
Yes, soup is one of the best meals to make ahead because it freezes so well. Make a big batch and allow the soup to cool completely before storing in freezer-safe containers. The soup can be frozen for about 3 months. Be sure to label the container with the name and date – frozen objects can be difficult to identify.
Serving suggestions:
Serve a warming bowl of Pea and Mint Soup alongside one of these for an even more hearty and satisfying meal:
- Easy Spelt Focaccia
- Gluten-free Olive and Rosemary Focaccia
- Gluten-free Zucchini Muffins
- Mixed Seed Crackers
More delicious recipes for you to try:
Be sure to try some more of our favourite soup recipes:
- Potato Soup
- Roasted Carrot Soup with Coconut
- Sweet Potato and Red Pepper Soup
- Cauliflower and Potato Soup
- Spiced Pumpkin and Sweet Potato Soup
- Roasted Capsicum Soup with Basil Oil
- Broccoli and Potato Soup
- Or, check out our collection of Easy Soup Recipes here.
This Easy Pea and Mint Soup is ideal served chilled to welcome in the warmer weather, or warm to comfort during the cooler months. Serve with some crusty bread on the side for a delicious meal that is so simple to prepare.
Let me know in the comments below when you have given this recipe a try!
Alex xx
Pea and Mint Soup
Please note:
For accuracy, when weights are provided, we recommend weighing your ingredients. This will produce the best results. All oven temperatures listed are for fan forced.
Ingredients
- 1 tablespoon extra virgin olive oil See Note 1
- 1 medium brown/yellow onion - finely chopped
- 1 clove garlic - roughly chopped
- 3 ½ cups (500 g) frozen peas
- 2 ½ cups (625 ml) vegetable stock
- 2 tablespoon lemon juice See Note 1
- 3 tablespoon fresh mint - finely chopped See Note 1
- sea salt and freshly ground black pepper - to taste See Note 2
Instructions
- Heat the oil in a medium saucepan over medium heat and cook the onion slowly for 5-8 minutes, stirring regularly to ensure the onion does not burn.
- Add the garlic and cook for a further 1 minute.
- Add the frozen peas and vegetable stock and increase the heat to medium-high. Simmer for 5-8 minutes.
- Add the fresh mint to the mixture, and blend until smooth. See Notes 3 and 4.
- Season with salt and pepper and fresh lemon juice.
- Serve warm or chilled, with a garnish of your choice.
Notes
- In Australia, the tablespoon is 20 ml or 4 teaspoons. In many other countries, the tablespoon is 15 ml or 3 teaspoons. You may have to adjust your measurements accordingly.
- Adjust the seasoning to your liking – we recommend using freshly ground black pepper and sea salt flakes for the best flavour.
- If you do use a blender for hot liquids, you must be careful. You will need to remove the central cap in the blender lid and then cover the lid with a folded tea towel to let the steam escape. Hold the lid on securely and blend on a low speed. This will allow steam to escape so that it doesn’t build up. Not doing this can pose a risk that soup may overflow out of the blender.
- If you prefer a thinner soup, add an additional ½ cup of vegetable stock.
- Please note, the nutritional information is based on the recipe making approximately 4 cups. One cup is equal to 250ml. This does not include the garnish you serve with the recipe. The nutritional information is an estimate only.
Nutrition Estimate:
Nutritional Disclaimer:
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
Louise W says
Fantastic easy recipe to make. Served mine chilled for a summer evening starter. Topped it off with a dollop of crème fraiche & drizzled lemon olive oil across the top.
Alexandra Cook says
Hi Louise,
Thank you so much for trying this recipe and taking the time to leave a comment.
Your serving suggestion sounds absolutely delicious 🙂
Alex xo
Judith says
This soup was so easy to make and tasted great. The only thing I didn't have was the lemon juice, but I found it didn't need it. I'd definitely make it again.
Alexandra Cook says
Hello Judith,
Thank you so much for trying this recipe and taking the time to leave your feedback.
Alex xo
Jackie UK says
just made this soup, very tasty. I wanted to increase the protein so added edameme beans. I also added spinach, everything green, delicious!
Alexandra Cook says
Love your additions, Jackie!
Thanks for sharing 🙂
Alex xo
Stella says
What is generally served with this soup?
Alexandra Cook says
Hi Stella,
We have a "serving suggestions" section in the blog post that will take you to some of our favourite recipes to serve alongside this soup. It's the usual favourites - bread, crackers and even savoury muffins work well.
Let me know if you give the recipe a try! 🙂 Alex xo