Pea and Mint Soup That Tastes Like Spring
Bright, gently sweet pea and mint soup made fast with frozen peas and fresh mint, finished with lemon and a touch of creamy richness—great hot or chilled.
Equipment
- Medium saucepan (2–3 quarts)
- Immersion blender or countertop blender
- Knife
- Cutting board
- Measuring cups and spoons
- Ladle
Ingredients
- 1 tbsp olive oil or unsalted butter for sautéing
- 3 spring onions / scallions trimmed and sliced (or 1/2 small yellow onion, chopped)
- 1 small potato peeled and diced (about 150 g / 5 oz); can swap in 2 tbsp uncooked rice
- 1 small garlic clove finely chopped or grated
- 3 cups frozen peas no need to thaw (about 400 g)
- 3 cups light vegetable or chicken stock about 720 ml
- 1/4–1/3 cup fresh mint leaves packed, roughly torn (about 10–15 g)
- 2–3 tbsp crème fraîche, sour cream, or Greek yogurt for richness and serving (use plant-based yogurt for dairy-free)
- 1–2 tsp fresh lemon juice or to taste
- fine sea salt to taste
- freshly ground black pepper to taste
Instructions
- Soften the onion base: Set a medium saucepan over medium heat. Add the olive oil or butter. When warm, add the sliced spring onions and a pinch of salt. Cook 3–4 minutes, stirring often, until softened and translucent but not browned.
- Add potato and garlic: Stir in the diced potato and cook 2 minutes. Add the chopped garlic and cook about 30 seconds, just until fragrant (if garlic browns, splash in a tablespoon of stock to cool the pan).
- Pour in stock and simmer: Add the stock and bring to a gentle boil. Reduce to a simmer, cover loosely, and cook 10–12 minutes, until the potato is completely tender.
- Add the peas briefly: Add frozen peas straight from the freezer. Return to a simmer and cook 3–5 minutes, just until peas are bright green and tender.
- Finish with mint and acidity off the heat: Turn off the heat. Add torn mint leaves and 1 teaspoon lemon juice to start. Let sit 2–3 minutes so the mint infuses.
- Blend until smooth: Use an immersion blender to purée until smooth and velvety. If using a countertop blender, cool briefly and blend in batches, filling only halfway and venting the lid.
- Stir in creaminess and season: Stir in 2 tablespoons crème fraîche, sour cream, or Greek yogurt. Taste and add more lemon juice, salt, and pepper as needed. If too thick, whisk in a splash of hot stock or water.
- Serve hot or chilled: For hot soup, gently rewarm over low heat until steaming (don’t boil after adding dairy). For chilled soup, cool to room temperature, then refrigerate at least 2 hours; whisk in a little cold stock or water before serving if needed.
- Garnish right before serving: Ladle into bowls and top with a spoonful of yogurt or crème fraîche, extra peas, and mint leaves (optional: goat cheese or crispy bacon).
Nutrition
Calories: 220kcalCarbohydrates: 30gProtein: 9gFat: 8gSaturated Fat: 3gCholesterol: 15mgSodium: 520mgPotassium: 650mgFiber: 9gSugar: 9gVitamin A: 900IUVitamin C: 35mgCalcium: 90mgIron: 2.4mg
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