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

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

  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

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