An easy, quick and satisfying pea and mint soup recipe that’s the perfect light lunch to sit out and enjoy the summer sun with.
There are various versions of pea soup around the world. However, the quintessentially British pairing of peas with mint is fresh and sweet, delicate yet filling. It’s very affordable, full of protein and freezer-friendly which is why it’s part of my IGTV recipe series, Vegan In Lockdown. You can watch the series here – I release a new recipe video every Monday at 5 pm:
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How healthy is my pea and mint soup?
Peas are renowned for being a source of plant-based protein. I’ve used 400g of petit pois in this recipe which provides a whopping 26.8g of protein. Then the addition of 100ml of pea milk takes the total up to 34.8g protein. Pea milk is also a brilliant source of calcium.
If you’re interested in reading more about vegan milk alternatives, then check out this article which takes you through the nation’s favourites.
One thing I love about this humble ingredient is that no matter the season, freshly frozen peas are readily available throughout the year.
How can I adapt this pea and mint soup recipe?
Let me share a few tips and take you through the different elements of this recipe so you feel confident with ways it can be adapted:
- I’ve used shallots but white, red or spring onions will work too. You could even use one leek instead because they’re all from the same family of food – allium family. Each will create a subtle yet distinct taste that changes slightly by onion.
- Cook your onions with patience over low-medium heat. You want to aim for softened onion, not rapidly fried and blackened.
- 5-10 minutes of simmering is fine, but feel free to simmer it for up to 15 minutes to create maximum flavour and efficiency.
- If you like more thick soups, then feel free to add half the stock, to begin with. If that’s too thick you can add the remaining, bit by bit at the end (after it’s blended), until you reach your desired consistency. Be mindful that less stock will likely mean a smaller number of portions as there won’t be as much liquid.
- If you don’t have fresh garlic, then you can always use a garlic paste instead.
- Fresh mint is best, but dried mint can be used instead. However, it may not create the same amount of fragrance.
- It’s not necessary to blend the dish but to create that smooth, light and creamy feeling, you’ll want to. You can use a standard blender or hand blender.
- Frozen peas are fine. More than fine! If you have the time to spare then shelling your own peas can be fun, but as most peas are snap frozen, you won’t lose any taste or flavour.
- Small, sweet peas are best – petit pois are a great type to aim for.
- This pea and mint soup recipe can taste just as good, if not better, the next day. Time always allows the flavours of a dish to develop more. Therefore, you can make it a day ahead of yourself if you wish.
- I’ve used pea milk as it’s incredibly rich in nutrients and protein but oat and soy milk would work just as well.
- If you like a little kick then add a few drops of tabasco too – so good
- Blender jug lids have a hole in the middle of them for easy addition of further ingredients. For this recipe, you’ll want to leave it open to allow hot steam to escape while you blend the soup. To avoid splashes, you can cover it with a tea towel as I did in the video.
How to store pea and mint soup?
That squeeze of fresh lemon juice will also act as a natural preservative, so this will last in the fridge for up to a week, stored in an air-tight container.
You can also freeze it for up to three months. To freeze, allow it to cool completely before transferring it to freezer containers/bags.
I’d love to hear your feedback in the comments once you’ve given my pea and mint soup a try. I’m sure you will adore the taste and be delighted by how yummy a Life Without Meat can be.
- 900ml boiling water
- 2 vegetable stock cubes
- 2 shallots or 1 small white onion
- 2 garlic cloves
- 2 tbsp (30g) Naturli vegan butter
- ¼ tsp salt
- 100ml pea milk
- 400g petit pois
- 1 tbsp freshly chopped mint
- A squeeze of fresh lemon juice
- A drizzle of vegan single cream
- Sourdough bread and butter (toasted or soft)
- A sprig of mint
- Salt & black pepper
- Tabasco (optional)
- Dissolve your stock in 900ml boiling water. Then leave to one side.
- Prepare your shallots and garlic. Melt the vegan butter in a pan over medium heat, then add your shallots, garlic and salt, stirring occasionally for a few minutes until the onion has softened.
- Transfer the pan contents to a soup pot. Then pour in your stock, pea milk, petit pois, fresh mint and lemon juice. Bring to the boil, then allow to simmer for 5 minutes until the peas have softened.
- Transfer the contents of the pot to a blender and blitz until smooth. You can do this in batches if your blender’s capacity is too small for it all. Alternatively, you can transfer it to a large bowl and blitz it with a hand blender until it’s smooth. Refer to the recipe notes below for a useful TIP.
- Return the soup to the pot and keep it warm over low heat while you prepare your toppings. Slice and lightly toast some sourdough bread (or keep it soft). You can also put some cream into a squeezy sauce bottle to provide you with more control over that pretty drizzle. Also, pick a few sprigs of mint for presentation.
- Serve in bowls with a drizzle of cream, fresh mint, salt, pepper and fresh sourdough slices on the side. If you like a little kick of heat, then a few drops of tabasco sauce will do the job. Enjoy!
TIP for step 4: Blender jug lids have a hole in the middle of them for easy addition of further ingredients. For this recipe, you'll want to leave it open to allow hot steam to escape while you blend the soup. To avoid any splash, you can cover it with a tea towel instead as I did in the video.