Quick & Creamy Pea and Mint Soup
A smooth, creamy Pea and Mint Soup made with just a handful of simple ingredients. Naturally vegetarian, fiber-rich, and packed with plant-based protein, this recipe is quick to prepare and perfect for weeknight dinners or meal prep. Serve it plain or garnish with croutons, coconut cream, or fresh herbs for extra flair.
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.
