Pea and Mint Soup

As soon as spring peeks its head around the corner, my family starts clamoring for brighter, fresher flavors. Winter’s hearty stews and rich sauces are gently nudged aside to make way for lighter, more vibrant dishes. This Pea and Mint Soup has become a springtime staple in our home. It’s remarkably simple to make, bursting with the sweetness of fresh peas and the invigorating coolness of mint. Even my pickiest eater, who usually turns his nose up at anything green, devours a bowl of this soup with gusto. There’s something undeniably comforting yet refreshing about it, making it perfect for those transitional days when the weather can’t quite decide if it’s warm or cool. This recipe isn’t just about a soup; it’s about capturing the essence of spring in a bowl, and it’s a joy to share with anyone looking for a healthy, flavorful, and utterly delightful meal.

Ingredients

• Fresh or Frozen Peas: 1 kg (approximately 4 cups). The star of the show, providing sweetness and vibrant green color. Fresh peas are best in season, but frozen peas work wonderfully and are readily available year-round.
• Fresh Mint: 1 large bunch (about 1 cup packed leaves). Essential for that refreshing, cooling flavor that perfectly complements the sweetness of peas. Choose bright green, fragrant mint leaves.
• Vegetable Broth: 1.5 liters (approximately 6 cups). Forms the liquid base of the soup, adding depth of flavor. Opt for low-sodium broth to control salt content.
• Onion: 1 medium, finely chopped. A foundational aromatic, adding savory notes that balance the sweetness of the peas and mint.
• Garlic: 2 cloves, minced. Enhances the savory depth and adds a subtle pungent kick.
• Olive Oil: 2 tablespoons. Used for sautéing the onion and garlic, adding richness and helping to release their flavors.
• Heavy Cream or Coconut Milk (Optional): ½ cup. Adds creaminess and richness to the soup. Coconut milk is a great dairy-free alternative for a vegan version.
• Lemon Juice: 1 tablespoon (freshly squeezed). Brightens the flavors and adds a touch of acidity to balance the sweetness and richness.
• Salt and Black Pepper: To taste. Essential seasonings to enhance all the flavors and bring the soup together.

Instructions

1. Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the finely chopped onion and cook until softened and translucent, about 5-7 minutes. Stir occasionally to prevent browning. This step is crucial for building a flavorful base for your soup. Don’t rush it; gently sweating the onions releases their sweetness and mellows their sharpness.
2. Add Garlic and Cook Briefly: Add the minced garlic to the pot and cook for another minute, until fragrant. Be careful not to burn the garlic, as it can become bitter. The aroma of garlic at this stage should be inviting and savory, not acrid or burnt.
3. Introduce the Peas and Broth: Pour in the vegetable broth and add the peas (fresh or frozen). Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for about 10-15 minutes, or until the peas are tender and bright green. If using fresh peas, they may cook slightly faster than frozen peas. Simmering ensures the peas are cooked through and their sweetness infuses into the broth.
4. Add Fresh Mint: Stir in the fresh mint leaves. Cook for another 2-3 minutes, allowing the mint to wilt slightly and infuse its flavor into the soup. Don’t overcook the mint, as prolonged heat can diminish its fresh, vibrant flavor. The mint should be added towards the end to retain its brightness.
5. Blend the Soup: Remove the pot from the heat. Using an immersion blender, blend the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a regular blender and blend until smooth. If using a regular blender, be cautious when blending hot liquids; remove the center cap of the lid and cover with a kitchen towel to allow steam to escape and prevent splattering. Blend until you achieve a velvety smooth consistency. For a chunkier soup, blend only partially.
6. Adjust Consistency (Optional): If the soup is too thick, add a little more vegetable broth or water to reach your desired consistency. If it’s too thin, you can simmer it uncovered for a few minutes to reduce slightly. The ideal consistency should be creamy but still pourable.
7. Stir in Cream or Coconut Milk (Optional): If using, stir in the heavy cream or coconut milk for extra richness and creaminess. Heat through gently, but do not boil after adding cream or coconut milk. This step is optional but highly recommended for a more luxurious texture.
8. Season and Finish: Stir in the lemon juice, salt, and black pepper to taste. Start with a pinch of salt and pepper and adjust to your preference. The lemon juice brightens the flavors and balances the richness. Taste and adjust seasonings as needed until the soup is perfectly balanced and flavorful.
9. Serve Hot or Cold: Serve the Pea and Mint Soup hot, warm, or chilled, garnished as desired. It’s delicious either way, making it perfect for any season.

Nutrition Facts

(Per serving, approximately 6 servings per recipe. Nutritional values are approximate and can vary based on specific ingredients and serving size.)

• Serving Size: 1 cup (approximately 240ml)
• Calories: Approximately 180-250 kcal (depending on cream/coconut milk addition)
• Fat: 8-15g (depending on cream/coconut milk addition)
• Protein: 6-8g
• Sodium: Varies depending on broth used (choose low-sodium for lower sodium content)

Note: These values are estimations. For precise nutritional information, use a nutrition calculator with the specific brands and quantities of ingredients used. Adding cream or coconut milk significantly increases fat and calorie content.

Preparation Time

Total Time: Approximately 30 minutes

This Pea and Mint Soup is a wonderfully quick and easy recipe, perfect for a weeknight meal or a light lunch. From start to finish, you can have a bowl of vibrant, flavorful soup on the table in about half an hour. The active cooking time is minimal, mostly involving sautéing aromatics, simmering peas, and blending. It’s a fantastic option when you’re short on time but still crave a healthy and homemade meal. The simplicity of the preparation is part of its charm, making it accessible to cooks of all levels.

How to Serve

This versatile Pea and Mint Soup can be served in various ways to elevate your dining experience. Here are some delightful serving suggestions:

• Hot Soup:
  • Classic Bowl: Serve in a warm bowl as a starter, light lunch, or a simple supper.
  • Garnished with Fresh Mint: A sprig of fresh mint on top adds a beautiful visual appeal and enhances the minty aroma.
  • Drizzle of Cream or Olive Oil: A swirl of heavy cream, coconut cream, or high-quality olive oil adds richness and visual elegance.
  • Croutons: Crispy croutons provide a delightful textural contrast to the smooth soup. Homemade croutons are especially delicious.
  • Toasted Seeds: Sprinkle toasted pumpkin seeds, sunflower seeds, or pine nuts for added crunch and nutty flavor.
  • Crumbled Feta or Goat Cheese (Vegetarian Option): A sprinkle of salty feta or tangy goat cheese adds a creamy, savory element.
  • Lemon Zest: A grating of fresh lemon zest brightens the flavors and adds a zesty aroma.
  • Bread for Dipping: Serve with crusty bread, sourdough, or baguette slices for dipping and soaking up every last drop of soup.
• Chilled Soup (Gazpacho Style):
  • Refreshing Summer Starter: Serve chilled as a refreshing appetizer or light lunch on a hot day.
  • Mint and Cucumber Garnish: Garnish with finely chopped cucumber and fresh mint for a cooling and refreshing touch.
  • Yogurt Swirl: A swirl of plain yogurt or Greek yogurt adds a creamy tanginess and coolness.
  • Avocado Cubes: Diced avocado adds creamy texture and healthy fats.
  • Lime Wedge: Serve with a lime wedge for an extra burst of citrus.
  • Spicy Kick (Optional): Add a pinch of chili flakes or a drizzle of chili oil for a subtle heat.
• As Part of a Meal:
  • Soup and Salad: Pair with a light green salad or a hearty grain salad for a complete and balanced meal.
  • Soup and Sandwich: Serve alongside a grilled cheese sandwich, a vegetarian panini, or a light wrap for a satisfying lunch.
  • Starter for a Dinner Party: Elegant and flavorful, perfect as a first course for a spring or summer dinner party.
  • Side Dish with Roasted Vegetables or Quiche: Complements roasted vegetables, quiches, or vegetarian tarts beautifully.

Additional Tips for Perfect Pea and Mint Soup

1. Use High-Quality Peas: The flavor of this soup is heavily reliant on the quality of the peas. If using fresh peas, choose bright green, plump pods and shell them just before cooking for the best flavor. Frozen peas are a convenient and often just as nutritious alternative, pick good quality frozen peas for optimal taste.
2. Fresh Mint is Key: Don’t skimp on the fresh mint! It’s what gives this soup its signature refreshing flavor. Use fresh, vibrant green mint leaves. Peppermint or spearmint both work well, or try a combination for a more complex flavor.
3. Don’t Overcook the Peas: Overcooked peas can lose their bright green color and become mushy. Cook them just until they are tender and easily blended. This preserves their sweetness and vibrant color.
4. Taste and Season Generously: Seasoning is crucial for bringing out the best flavors. Don’t be afraid to taste and adjust salt, pepper, and lemon juice until the soup is perfectly balanced to your liking. Seasoning at different stages of cooking can also enhance the overall flavor.
5. For a Vegan Version: Easily make this soup vegan by using vegetable broth and substituting heavy cream with coconut milk or another plant-based cream alternative. Ensure your vegetable broth is also vegan-friendly.
6. Make it Ahead: Pea and Mint Soup can be made ahead of time and stored in the refrigerator for up to 3 days. The flavors often meld and deepen overnight. Reheat gently on the stovetop or in the microwave before serving.
7. Freezing for Later: This soup freezes well. Allow it to cool completely, then transfer to freezer-safe containers or bags. Freeze for up to 2-3 months. Thaw overnight in the refrigerator or gently reheat from frozen on the stovetop.
8. Experiment with Garnishes: Get creative with garnishes to elevate your soup. Consider toasted nuts, seeds, crumbled cheese, fresh herbs, a swirl of yogurt, or a drizzle of flavored oil to add texture, flavor, and visual appeal.

Frequently Asked Questions (FAQ)

Q1: Can I use dried peas instead of fresh or frozen?
A: While technically possible, dried peas will drastically change the flavor and texture of this soup. Dried peas require soaking and longer cooking times and will result in a much denser, earthier soup, losing the fresh, vibrant quality of pea and mint soup. Fresh or frozen peas are highly recommended for this recipe.

Q2: I don’t have fresh mint, can I use dried mint?
A: Fresh mint is essential for the signature flavor of this soup. Dried mint will not provide the same fresh, vibrant, and cooling flavor. If you absolutely cannot find fresh mint, it’s best to postpone making the soup until you can get fresh mint.

Q3: How do I make the soup creamier without cream?
A: For a creamier texture without dairy cream, you can use full-fat coconut milk, cashew cream (soaked and blended cashews), or even add a cooked potato to the soup before blending. Blending a portion of the cooked peas for longer can also release more starch and contribute to a creamier texture.

Q4: Can I make this soup spicier?
A: Yes! You can easily add a touch of spice. Add a pinch of red pepper flakes while sautéing the onions and garlic, or stir in a dash of hot sauce or chili oil at the end. You could also garnish with finely chopped fresh chili for a vibrant kick.

Q5: Is this soup suitable for babies or toddlers?
A: Yes, Pea and Mint Soup is generally suitable for babies and toddlers, especially if made without added salt (adjust seasoning after serving to children). Ensure it’s blended smooth and cooled to a safe temperature. Always check for any allergies and consult with a pediatrician if you have concerns.

Q6: Can I add other vegetables to this soup?
A: Yes, you can customize this soup with other vegetables. Potato, spinach, zucchini, or asparagus can be added along with the peas. Just adjust cooking times accordingly to ensure all vegetables are tender. Adding other vegetables will alter the flavor profile slightly.

Q7: How long does Pea and Mint Soup last in the refrigerator?
A: Properly stored in an airtight container in the refrigerator, Pea and Mint Soup will last for 3-4 days. Ensure it is cooled completely before refrigerating.

Q8: Can I serve this soup cold?
A: Absolutely! Pea and Mint Soup is delicious served chilled, especially during warmer months. It transforms into a refreshing gazpacho-style soup. Adjust seasoning after chilling as cold temperatures can sometimes dull flavors, you might need a touch more lemon juice or salt.

Print