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    Home » Soups » Pea and Mint Soup

    Pea and Mint Soup

    Published: Oct 20, 2021 · Modified: Aug 28, 2022 by Alexandra Cook

    For the full recipe including quantities and method, click the "jump to recipe" button, or scroll through and read our helpful tips along the way.

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    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!

    Bowl of soup, garnished with some cream and peas, with a spoon sitting in bowl.
    Jump to:
    • Why we love this recipe:
    • Ingredients in this recipe:
    • Step by step instructions:
    • Tips for Success and FAQs:
    • Serving suggestions:
    • More delicious recipes for you to try:
    • Pea and Mint Soup

    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:

    Ingredients in this recipe on a white background.

    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:

    Steps 1-4 of preparing this recipe in a photo collage - the cooked onions in a saucepan, adding the peas and stock, adding the mint and then the blended soup.
    1. 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.
    2. Add the frozen peas and vegetable stock and turn up the heat. Simmer for 5-8 minutes.
    3. Add the fresh mint to the mixture.
    4. Blend until smooth, and season with salt and pepper and fresh lemon juice. Serve warm or chilled.
    Bowl of soup, garnished with some cream and peas, with a spoon sitting in bowl.

    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.

    How long will the Pea and Mint Soup last in the fridge?

    The soup will last for 3 days in the fridge.

    Can you freeze the soup?

    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
    Two bowls of soup, garnished with some cream and peas, with a spoon sitting in each bowl.

    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

    Bowl of soup, garnished with some cream and peas, with a spoon sitting in bowl.

    Pea and Mint Soup

    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!
    5 from 45 votes
    Print Pin Review
    Course: Main Course, Soup, Starter
    Cuisine: International
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 4 people
    Calories: 157kcal
    Author: Alexandra Cook – It’s Not Complicated Recipes

    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

    Recipe Measurements:

    For accuracy, we recommend weighing your ingredients. This will produce the best results.

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    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

    1. 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.
    2. Adjust the seasoning to your liking – we recommend using freshly ground black pepper and sea salt flakes for the best flavour.
    3. 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.
    4. If you prefer a thinner soup, add an additional ½ cup of vegetable stock.
    5. 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:

    Calories: 157kcal | Carbohydrates: 24g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 596mg | Potassium: 382mg | Fiber: 7g | Sugar: 10g | Calcium: 49mg | Iron: 2mg
    Tried this Recipe? Please rate and leave a comment!
    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.

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    332 shares

    Reader Interactions

    Comments

    1. Sophie

      February 16, 2022 at 2:48 pm

      5 stars
      I have been enjoying your soup recipes so much – you have some great flavour combinations. This one was lovely. I’m trying your pumpkin and sweet potato soup next!

      Reply
      • Alexandra

        February 16, 2022 at 5:16 pm

        Hello Sophie, I am so pleased to hear that you have enjoyed our Pea and Mint Soup and will try the pumpkin and sweet potato next. Thank you for taking the time to let me know. 🙂

        Reply
    2. Kayla

      November 15, 2021 at 11:09 pm

      5 stars
      Loving this pea and mint soup! It is so refreshing and delicious!

      Reply
      • Alexandra

        November 23, 2021 at 7:50 pm

        Hi Kayla, I am delighted to hear that you enjoyed the Pea and Mint Soup. Thank you for letting me know. 🙂

        Reply
    3. Molly Pisula

      October 21, 2021 at 7:37 am

      So pretty and vibrant! Love that you can serve this hot or cold. And so good for you too!

      Reply
      • Alexandra

        October 28, 2021 at 9:59 am

        Hi Molly, thank you for your feedback on the Pea and Mint Soup. I am so pleased that you like the recipe. 🙂

        Reply

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    Hello!

    I’m Alex.

    I am a full-time blogger, passionate foodie and writer who loves to travel.

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    332 shares