Fresh Spring Pea and Mint Soup

This Fresh Spring Pea and Mint Soup recipe is a vibrant celebration of springtime flavors, and let me tell you, it’s been a delightful discovery in our kitchen. From the moment I first tasted this creamy, bright green soup, I knew it would become a regular on our spring and summer menus. My family, even the little ones who are sometimes picky about greens, absolutely adored it. The subtle sweetness of the peas, perfectly balanced with the refreshing coolness of mint, creates a symphony of flavors that’s both comforting and invigorating. It’s incredibly easy to make, a true testament to how simple ingredients can come together to create something truly special. Whether served warm on a breezy spring evening or chilled on a hot summer day, this soup is a guaranteed crowd-pleaser. It’s not just delicious; it’s also packed with goodness, making it a healthy and satisfying meal option. If you’re looking for a recipe that’s both flavorful and easy to whip up, this Fresh Spring Pea and Mint Soup is an absolute must-try.

Ingredients for Fresh Spring Pea and Mint Soup

Here’s what you’ll need to create this delightful Fresh Spring Pea and Mint Soup. We’ve focused on fresh, high-quality ingredients to ensure the best possible flavor and vibrant color.

• Fresh or Frozen Peas (1 kg/ 2.2 lbs): The heart of our soup! Fresh spring peas are ideal when in season, offering a delicate sweetness. Frozen peas are a fantastic and convenient alternative, preserving their nutrients and flavor perfectly. Opt for good quality peas for the best taste.
• Vegetable Broth (1.5 liters/ 6 cups): A flavorful vegetable broth forms the liquid base of our soup. Using a good quality broth, preferably low sodium, will enhance the overall taste without overpowering the delicate pea and mint flavors. Homemade vegetable broth is even better if you have the time!
• Onion (1 medium): A yellow or white onion provides a foundational aromatic base. It adds a subtle sweetness and depth of flavor that complements the peas and mint beautifully. We’ll sauté it to soften and sweeten it before adding other ingredients.
• Garlic (2 cloves): Garlic adds a pungent, savory note that elevates the soup’s complexity. Fresh garlic cloves are recommended for their robust flavor, but pre-minced garlic can be used for convenience.
• Fresh Mint (1 cup packed leaves): The star herb! Fresh mint is absolutely crucial for the signature refreshing flavor of this soup. Peppermint or spearmint varieties work wonderfully. Make sure to use fresh mint for the brightest, most vibrant taste.
• Olive Oil (2 tablespoons): Extra virgin olive oil is used for sautéing the onion and garlic. It adds a subtle fruity flavor and healthy fats. You can also use butter or coconut oil if preferred.
• Lemon Juice (2 tablespoons, freshly squeezed): Fresh lemon juice is essential for brightening the flavors of the soup. Its acidity cuts through the richness and enhances the freshness of the peas and mint. Always use freshly squeezed lemon juice for the best zest and flavor.
• Salt and Freshly Ground Black Pepper: To taste. Seasoning is key to bringing out all the flavors. Start with a teaspoon of salt and half a teaspoon of black pepper, and adjust to your preference. Freshly ground black pepper adds a more aromatic and complex flavor than pre-ground pepper.
• Optional: Heavy Cream or Coconut Milk (1/4 cup): For a richer, creamier texture. A touch of heavy cream adds luxuriousness, while coconut milk is a fantastic vegan alternative, adding subtle sweetness and creaminess. This is optional but highly recommended if you prefer a creamier consistency.

Instructions: How to Make Fresh Spring Pea and Mint Soup

Follow these simple steps to create your own delicious Fresh Spring Pea and Mint Soup. This recipe is designed to be straightforward and easy, perfect for a quick lunch or a light dinner.

1. Sauté Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté for 5-7 minutes, or until softened and translucent. Stir occasionally to prevent browning. Softening the onions first builds a sweet, flavorful base for the soup.
2. Add Garlic: Add the minced garlic to the pot and sauté for another minute until fragrant. Be careful not to burn the garlic, as it can become bitter. Sautéing the garlic briefly releases its aromatic oils and enhances its flavor without making it harsh.
3. Incorporate Peas and Broth: Pour in the vegetable broth and add the fresh or frozen peas to the pot. Bring the mixture to a simmer over medium-high heat. Simmering helps meld the flavors together and softens the peas if using fresh ones.
4. Cook Peas Until Tender: Reduce the heat to medium-low and simmer gently for about 5-10 minutes, or until the peas are tender. If using fresh peas, they may take slightly longer. Frozen peas will cook very quickly. The peas should be easily mashable with a spoon when they are ready.
5. Blend Until Smooth: Remove the pot from the heat and carefully transfer the soup to a blender. Alternatively, use an immersion blender directly in the pot. Blend until the soup is completely smooth and creamy. Be cautious when blending hot liquids; vent the blender lid and start on a low speed, gradually increasing to high. Blending creates the signature velvety texture of this soup.
6. Stir in Mint and Lemon Juice: Pour the blended soup back into the pot. Stir in the fresh mint leaves and lemon juice. The residual heat of the soup will gently wilt the mint and release its vibrant flavor. The lemon juice adds brightness and balances the sweetness of the peas.
7. Season to Taste: Season the soup with salt and freshly ground black pepper to taste. Start with a teaspoon of salt and half a teaspoon of pepper and adjust as needed. Taste and adjust seasonings until the flavors are balanced and to your liking.
8. Add Cream (Optional): If desired, stir in heavy cream or coconut milk for a richer, creamier texture. Heat through gently but do not boil after adding cream. Heating through ensures the cream is incorporated well without altering the texture.
9. Serve and Garnish: Serve the soup hot or chilled, garnished with fresh mint sprigs, a swirl of cream, croutons, or a drizzle of olive oil, as desired. See our “How to Serve” section for more serving suggestions.

Nutrition Facts for Fresh Spring Pea and Mint Soup

This Fresh Spring Pea and Mint Soup is not only delicious but also a healthy and nutritious meal option. Here’s a breakdown of the approximate nutritional information per serving.

• Servings: 4-6
• Calories per Serving (Approximate): 180-250 kcal (depending on serving size and optional cream)

Approximate Nutrition Facts per Serving (Based on 6 servings, without optional cream):

• Calories: 185 kcal
• Total Fat: 8g
• Vitamin K: 150% DV (Daily Value)
• Vitamin C: 40% DV

Note: Nutritional values are estimates and can vary based on specific ingredients used and portion sizes. Using low-sodium broth will reduce sodium content. Adding cream will increase fat and calorie content.

This soup is a good source of vitamins, particularly Vitamin K and Vitamin C, as well as fiber and protein, making it a wholesome and satisfying choice. It is also naturally low in cholesterol and a good source of plant-based nutrients.

Preparation Time for Fresh Spring Pea and Mint Soup

This recipe is wonderfully quick and easy to prepare, making it perfect for busy weeknights or a last-minute lunch. From start to finish, you’ll have a vibrant and flavorful soup on the table in under 30 minutes.

• Prep Time: 10 minutes (chopping onion, garlic, mint, and squeezing lemon juice)
• Cook Time: 20 minutes (sautéing, simmering, and blending)
• Total Time: 30 minutes

The short preparation time and quick cooking process make this Fresh Spring Pea and Mint Soup an excellent choice for those who want a healthy and delicious meal without spending hours in the kitchen. It’s a perfect example of how simple, fresh ingredients can be transformed into a flavorful and satisfying dish in minimal time.

How to Serve Fresh Spring Pea and Mint Soup

This versatile soup can be served in a variety of ways, making it suitable for different occasions and preferences. Whether you prefer it hot, cold, or with various accompaniments, here are some delightful serving suggestions:

• Hot: Serve warm as a comforting starter or light main course, especially during cooler spring evenings. Ladle into bowls and garnish generously.
• Chilled: Perfect for hot summer days! Chill the soup in the refrigerator for at least 2 hours before serving. Chilled pea and mint soup is incredibly refreshing and makes a fantastic light lunch or appetizer.
• Garnishes: Enhance the flavor and presentation with these garnishes:
  • Fresh Mint Sprigs: Adds a pop of fresh green and reinforces the minty flavor.
  • Swirl of Cream or Yogurt: Adds richness and a beautiful visual contrast. Use heavy cream, crème fraîche, Greek yogurt, or coconut cream for vegan options.
  • Croutons: Adds a satisfying crunch and texture. Homemade or store-bought croutons work well.
  • Drizzle of Olive Oil: Extra virgin olive oil adds a fruity note and enhances the richness.
  • Lemon Zest: A sprinkle of lemon zest brightens the flavors and adds a citrusy aroma.
  • Toasted Seeds: Pumpkin seeds, sunflower seeds, or pine nuts add a nutty flavor and textural contrast.
  • Crumbled Cheese: For non-vegan options, crumbled feta, goat cheese, or Parmesan cheese adds a salty and tangy element.
• Side Dishes: Complement the soup with:
  • Crusty Bread: Perfect for dipping and soaking up every last drop of soup. Sourdough, baguette, or ciabatta are excellent choices.
  • Salad: A light green salad with a lemon vinaigrette pairs beautifully with the soup, creating a balanced and refreshing meal.
  • Grilled Cheese Sandwich: A classic pairing! A simple grilled cheese adds comfort and heartiness to the meal.
  • Quiche or Tart: A slice of vegetable quiche or a savory tart can make it a more substantial lunch or dinner.
• Occasions: This soup is ideal for:
  • Spring Lunches: A light and vibrant option for a midday meal.
  • Light Dinners: Perfect for a healthy and satisfying evening meal, especially during warmer months.
  • Appetizers: Serve in small bowls or shot glasses as an elegant and refreshing starter for dinner parties.
  • Brunch: A sophisticated and flavorful addition to a brunch spread.
  • Picnics: Chilled pea and mint soup is easy to transport and enjoy outdoors.

Additional Tips for the Best Fresh Spring Pea and Mint Soup

To ensure your Fresh Spring Pea and Mint Soup is absolutely perfect every time, here are some helpful tips and tricks:

1. Fresh vs. Frozen Peas: While fresh spring peas are ideal when in season for their delicate sweetness, high-quality frozen peas are an excellent and convenient alternative. Frozen peas are often picked at their peak ripeness and frozen immediately, preserving their nutrients and flavor. If using fresh peas, make sure they are shelled and tender.
2. Adjusting Mint Intensity: Mint can be quite potent, so start with the recommended amount (1 cup packed leaves) and adjust to your taste. If you prefer a milder mint flavor, start with less and add more after blending, tasting as you go. Remember, you can always add more, but you can’t take it away!
3. Achieving Maximum Creaminess: For the creamiest soup, blend it thoroughly until completely smooth. If you are using a regular blender, be extra cautious when blending hot liquids. Vent the lid and start on low speed. For an even richer texture, consider adding a small cooked potato (about half a medium potato, diced and cooked with the peas) to the soup before blending. The potato adds creaminess without altering the flavor significantly.
4. Seasoning is Crucial: Taste and adjust the seasoning throughout the cooking process, especially after blending. Salt and pepper are essential for bringing out the flavors. Don’t be afraid to season generously, but always taste before adding more. Lemon juice also plays a vital role in brightening the flavors, so ensure you add enough to balance the sweetness of the peas and the coolness of the mint.
5. Broth Choice Matters: Using a good quality vegetable broth is key to a flavorful soup. Low-sodium broth is recommended to control the saltiness and allow you to adjust seasoning to your preference. Homemade vegetable broth will elevate the flavor even further. If you are not strictly vegetarian, chicken broth can also be used for a slightly different flavor profile.
6. Make Ahead and Storage: This soup is an excellent make-ahead dish. It can be made a day or two in advance and stored in an airtight container in the refrigerator. In fact, the flavors often meld and deepen overnight. It also freezes well for up to 3 months. Thaw overnight in the refrigerator before reheating gently on the stovetop or in the microwave.
7. Variations and Additions: Feel free to experiment with adding other spring vegetables to your soup. Asparagus, spinach, or leeks can be added along with the peas for extra flavor and nutrients. For an extra layer of flavor, consider adding a pinch of nutmeg or white pepper to the soup. Other herbs like dill or parsley can be used in combination with or instead of mint for a different herbal note.
8. Blending Techniques and Safety: When blending hot soup, exercise caution to avoid splatters and burns. If using a regular blender, remove the center cap of the lid to allow steam to escape, and cover with a kitchen towel while blending to prevent splatters. Start blending on a low speed and gradually increase. An immersion blender is a safer and more convenient option for blending soup directly in the pot.

Frequently Asked Questions (FAQ) about Fresh Spring Pea and Mint Soup

Here are some common questions you might have about making and enjoying Fresh Spring Pea and Mint Soup:

Q1: Can I use dried peas instead of fresh or frozen?
A: No, dried peas are not recommended for this recipe. Dried peas require a different cooking process and have a different texture and flavor profile. Fresh or frozen peas are essential for the vibrant green color, sweet taste, and creamy texture of this soup.

Q2: Is this soup suitable for vegans?
A: Yes, this soup can easily be made vegan. Simply ensure you use vegetable broth and omit the optional heavy cream, or substitute it with coconut milk or another plant-based cream alternative.

Q3: Can I make this soup ahead of time?
A: Absolutely! Fresh Spring Pea and Mint Soup is a fantastic make-ahead dish. In fact, the flavors often improve after a day or two in the refrigerator. Store it in an airtight container in the fridge for up to 3-4 days.

Q4: How long does this soup last in the refrigerator?
A: Properly stored in an airtight container in the refrigerator, Fresh Spring Pea and Mint Soup will last for 3-4 days. Ensure it is cooled down to room temperature before refrigerating to maintain its quality.

Q5: Can I freeze Fresh Spring Pea and Mint Soup?
A: Yes, this soup freezes very well. Allow the soup to cool completely, then transfer it to freezer-safe containers or bags. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating gently on the stovetop or in the microwave.

Q6: What if I don’t have fresh mint? Can I use dried mint?
A: Fresh mint is highly recommended for the best flavor and aroma in this soup. Dried mint can be used in a pinch, but the flavor will be significantly less vibrant and refreshing. If using dried mint, use about 1-2 teaspoons and add it while simmering the peas to allow it to rehydrate and release its flavor. However, fresh mint truly makes this soup special.

Q7: Can I add other vegetables to this soup?
A: Yes, you can definitely add other spring vegetables to enhance the flavor and nutritional value. Asparagus, spinach, leeks, or even zucchini are great additions. Add them along with the peas and adjust cooking time accordingly.

Q8: Is Fresh Spring Pea and Mint Soup healthy?
A: Yes, this soup is a very healthy option! It is packed with vitamins, minerals, and fiber from the peas and mint. It is naturally low in fat and cholesterol, and a good source of plant-based protein. It’s a nutritious and delicious way to enjoy seasonal spring vegetables.

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