Name: Fresh Spring Pea and Mint Soup
Ingredients: 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.

Ingredients

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.

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Instructions

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.

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.
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.
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.
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.
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.
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.
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.
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.
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

Serving Size: one normal portion
Calories: 185
Fat: 8g