This refreshing Pea and Mint Soup is the perfect balance of creamy comfort and light, nutritious goodness.
Packed with plant-based protein, fiber, and heart-healthy fats, it’s a wholesome bowl that leaves you satisfied without weighing you down.
Low in saturated fat and naturally vegetarian, this soup makes an ideal everyday option—quick to prepare, meal-prep friendly, and a delicious way to sneak more greens into your diet.
Quick & Creamy Pea and Mint Soup
Equipment
- 1 large stock pot
- 1 wooden spoon (for stirring)
- 1 Chef’s knife (for chopping)
- 1 Cutting board
- 1 Blender or immersion blender (for pureeing)
- 1 Measuring cup (for liquids)
- 1 Measuring spoon (for olive oil)
Ingredients
- 1 tbsp olive oil
- 1 large baking potato peeled and diced
- 1 white onion chopped
- 4 ½ cups frozen peas
- 3 ¼ cups vegetable stock
- 1 tbsp fresh mint leaves plus more to taste
- Salt and black pepper to taste
- Optional toppings: croutons coconut cream, sliced spring onions
Instructions
- Prepare the Base with Aromatics: Start by placing a large stock pot over low to medium heat. Pour in 1 tablespoon of olive oil, allowing it to warm up gently without smoking. Add the chopped white onion to the pot and sauté for about 2–3 minutes. Stir frequently with a wooden spoon so the onion softens evenly. You don’t need the onion to brown—just cook until it turns slightly translucent and releases its sweet aroma. This step builds the flavor foundation for the soup.
- Add and Soften the Potato: Peel and dice the baking potato into small, even cubes (this helps them cook quickly and blend smoothly later). Add the potato cubes to the pot with the onions. Stir everything together so the potato absorbs some of the onion flavor and gets lightly coated in the olive oil. Let the mixture cook for about 5 minutes, stirring occasionally. This softens the potato’s edges and ensures it will blend into a creamy, velvety base later.
- Simmer with Vegetable Stock: Carefully pour in the vegetable stock (about 3 ¼ cups). Stir well, making sure the potatoes are submerged. Increase the heat slightly until the liquid comes to a gentle simmer. Once simmering, reduce the heat back to medium-low and allow the mixture to bubble gently for 12–15 minutes. During this time, the potato cubes will soften completely—test by piercing one with a fork; it should slide in easily.
- Add the Peas for Fresh Sweetness: After the potatoes have softened, stir in the frozen peas. No need to thaw them beforehand—they’ll cook quickly in the hot stock.Let the soup continue to simmer for another 5 minutes. The peas will brighten into a vibrant green color and add natural sweetness to balance the savory base. Be careful not to overcook them, as this may dull their color and fresh taste.
- Blend with Fresh Mint: Turn off the heat and toss in the fresh mint leaves. The mint should be added at this stage to preserve its fresh, cooling flavor. Using an immersion blender directly in the pot, blend the soup until completely smooth and creamy. If using a countertop blender, work in batches and return the soup to the pot afterward. Check the texture—if it feels too thick for your liking, simply stir in a little extra stock or hot water until it reaches your desired consistency.
- Taste and Adjust Seasoning: Once blended, taste the soup carefully (it will be hot). Season with salt and black pepper to taste, adjusting as needed. If you prefer a stronger mint flavor, add a few extra fresh mint leaves and blend again briefly. This flexibility allows you to customize the soup to your personal preference.
- Serve and Garnish: Ladle the silky soup into bowls and garnish with toppings of your choice. Classic options include crispy croutons, a swirl of coconut cream, or fresh sliced spring onions for added crunch and freshness. Serve warm with a slice of crusty bread on the side if desired.
Notes
- Use frozen peas straight from the bag—no need to thaw them first.
- Always add fresh mint at the end to preserve its bright, refreshing flavor.
- If you like a creamier soup, stir in a splash of coconut cream or light cream before serving.
- For an even smoother consistency, blend the soup twice or strain it through a sieve.
- Don’t overcook the peas, as they can lose their vibrant green color and natural sweetness.
- A squeeze of fresh lemon juice can enhance the flavor if you prefer a tangy finish.
- This soup is naturally vegetarian but can be made vegan-friendly with plant-based toppings.
- Pair it with crusty bread or a grilled cheese sandwich for a complete, filling meal.
- The soup thickens as it cools; just add a splash of stock when reheating.
- Ideal for meal prep and freezing, making it a practical dish for busy weeks.
Chef’s Secrets to Perfect Soup
The secret to making this pea and mint soup truly shine lies in timing and texture.
Always sauté your onion gently—rushing this step can lead to bitterness rather than the sweet, mellow base you want.
When adding the peas, don’t simmer them for too long; just five minutes is enough to lock in their color and fresh flavor.
Another trick is to blend the soup while it’s still hot but not boiling—this helps achieve a silky-smooth texture without dulling the greens.
Finally, add mint at the very end.
Fresh herbs are delicate, and cooking them too early causes them to lose their brightness.
Think of the mint as a finishing touch rather than a cooking ingredient.
Serving Suggestions and Pairings
This soup is versatile and pairs beautifully with a variety of sides.
For a light meal, serve it with a slice of crusty artisan bread or sourdough toast.
If you’re after something heartier, a classic grilled cheese sandwich makes the perfect companion—the crispy bread and melted cheese contrast nicely with the smooth soup.
For a more elegant presentation, garnish with a swirl of coconut cream, crunchy homemade croutons, or a sprinkle of toasted pumpkin seeds.
You can also add a dollop of Greek yogurt for extra protein or a drizzle of chili oil if you enjoy a little heat.
As a starter, this soup works well before a main dish of roasted chicken, pasta, or grilled fish.
Best Storage and Reheating Tips
Pea and mint soup stores extremely well, making it an excellent choice for meal prep.
Once cooked, allow the soup to cool completely before transferring it into airtight containers. Store in the refrigerator for up to 3 days.
For longer storage, freeze the soup in portion-sized containers or freezer bags for up to 2 months.
When reheating, warm gently over medium heat on the stovetop, stirring occasionally.
If the soup has thickened in storage, simply add a splash of vegetable stock or water to bring it back to the desired consistency.
Avoid reheating the soup multiple times, as this can affect both flavor and texture—always reheat only the portion you plan to serve
Frequently Asked Questions
1. Can I use fresh peas instead of frozen?
Yes, you can use fresh peas if they’re in season. Simply blanch them in boiling water for a few minutes before adding them to the soup.
However, frozen peas are often harvested at peak freshness and give excellent results year-round.
2. Can I make this soup vegan?
Absolutely! The base recipe is already vegetarian and can easily be made vegan.
Simply use vegetable stock and top with plant-based garnishes like coconut cream, vegan yogurt, or crunchy seeds instead of dairy toppings.
3. How can I make the soup creamier?
If you prefer a richer texture, stir in a splash of coconut cream, oat cream, or even a little Greek yogurt (if not vegan).
Blending the soup twice or passing it through a sieve will also make it smoother and creamier.
4. Can I prepare this soup in advance?
Yes! This soup is perfect for batch cooking. Make it ahead of time, cool completely, and refrigerate or freeze.
When ready to serve, simply reheat and adjust the consistency with a bit of stock if needed.
5. What can I serve with pea and mint soup?
For a quick meal, pair it with crusty bread, garlic toast, or a grilled cheese sandwich.
For a fancier option, serve with roasted vegetables, a fresh green salad, or as a starter to a main dish like pasta or grilled fish.
