Minty Pea Soup

Minty Pea Soup

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This is a far cry from army-green split pea soup. Cooking the peas briefly retains their vibrant color, and the addition of fresh herbs keeps the finished soup looking and tasting bright. Delicious warm or chilled, it's a springtime staple. This is part of Our site's Best, a collection of our essential recipes.


  • 3 tablespoons unsalted butter
  • 4 cups low-sodium vegetable broth, divided
  • 6 cups shelled fresh peas (from about 6 pounds pods) or frozen peas, thawed
  • 1/4 cup fresh flat-leaf parsley leaves
  • 1/4 cup fresh mint leaves
  • Kosher salt, freshly ground pepper
  • 1/4 cup crème fraîche or sour cream
  • 2 tablespoons heavy cream or water
  • Chopped fresh chives (for serving)

Recipe Preparation

  • Melt butter in a large heavy pot over medium heat. Add onion and cook, stirring often, until softened but not browned, 6-8 minutes. Add 2 cups broth and bring to a boil. Add peas, reduce heat, and simmer gently until tender, about 5 minutes for fresh peas, about 2 minutes for frozen.

  • Remove pot from heat. Add parsley, mint, and remaining 2 cups broth to pot. Purée soup in a blender or with an immersion blender, thinning with water if soup is too thick, until smooth. Season soup with salt and pepper.

  • Whisk crème fraîche and cream in a small bowl to blend. Serve warm soup topped with chives, passing crème fraîche mixture alongside for spooning over.

,Photos by Hirsheimer Hamilton

Nutritional Content

6 servings, 1 serving contains: Calories (kcal) 240 Fat (g) 10 Saturated Fat (g) 6 Cholesterol (mg) 30 Carbohydrates (g) 29 Dietary Fiber (g) 10 Total Sugars (g) 11 Protein (g) 10 Sodium (mg) 510Reviews Section

Cold Minted Pea Soup

This wonderful spring-inspired soup highlights the fresh combination of peas and mint. It can be made with yogurt instead of cream if you prefer a tarter soup with fewer calories. Many people are surprised that the recipe calls for frozen peas, a convenience during the months when fresh peas are not available. It&rsquos not unusual, though, when you recall that James Beard was a spokesperson for the Jolly Green Giant brand.


  • 6 cups chicken stock
  • 1 small onion stuck with 2 cloves
  • 1 clove garlic
  • 1 teaspoon tarragon
  • 3 pounds freshly shelled peas or 3 packages frozen peas
  • Salt and freshly ground black pepper
  • 3 cups heavy cream or plain yogurt
  • Finely chopped fresh mint


Put the chicken stock in a saucepan with the onion, garlic, tarragon, and peas. Cook until the peas are just tender. Remove and discard onion. Add salt and pepper to taste and purée in a food mill, blender, or food processor. Combine with cream or yogurt and serve well chilled with a generous sprinkling of mint.

Heat some cooking spray or vegetable oil in a large pot. Add diced onion and minced garlic, and saute fora few minutes until the onion is soft and translucent.

Add frozen peas, vegetable stock, mint, salt and pepper. Bring the soup to a boil and leave to simmer for about 5 minutes.

Use a blender, or an immersion blender, to blend the soup smooth. Serve it immediately while it's hot.

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Minty Pea Soup with White Beans

A match made in heaven, mint and peas come together to make this bright and refreshing soup. A dollop of dairy-free yogurt adds creamy body and white beans give an extra infusion of hearty protein. If fresh peas are in season, use them here as a celebration of spring. (Photo source: Jared Kent)

| Yield: 4 servings | Time: 30 minutes |


1 small white onion, finely diced

4 cloves garlic, thinly sliced

1 pound frozen peas (or fresh)

2 cups vegetable stock or water

1 cup fresh mint (or 2 bunches)

1 15.5-ounce can cannellini beans, drained (or any other white bean)

1 cup fresh sugar snap or snow peas, thinly sliced at a medium bias (optional)


In a large pot, heat the olive oil over medium-high heat. Add the onions and garlic and sauté, stirring occasionally, for 3-4 minutes, just until the onions become translucent.

Add the peas to the pot and sauté for two more minutes. Pour the vegetable stock into the pot and bring to a boil. Once it reaches a boil, remove from heat and transfer the contents of the pot to a blender.

Add the mint, lemon zest, and yogurt to the blender and blend until smooth.

Return the blended soup to the pot and stir in the white beans. Bring the soup to a low simmer and cook, uncovered, for 5 minutes, stirring occasionally.

At the last minute, add the fresh peas into the soup and season to taste with salt and pepper. Serve warm and garnish with a drizzle of olive oil.

Zero-waste tips

• Blend the stems of the mint right into the soup—no need to toss them.

• Save the paper from the onion to make a delicious homemade vegetable stock.

• When shopping for produce, bring a reusable mesh produce bag to avoid using plastic bags.

Minty Pea and Spinach Soup

We’re in the mood for Spring. This vibrant sweet soup tasted great on a cold but clear day. We are looking forward to making it with peas and spinach fresh from the garden, but that will be a while yet.

Serving Size: 4


  • 3 cups frozen peas
  • 1 small package frozen spinach
  • 2 shallots
  • 1 vegetable bouillon cube
  • 2 cups water
  • 3 Tbs. nutritional yeast flakes
  • Fresh basil leaves
  • fresh mint leaves
  • salt and pepper to taste
  1. Place the peas and spinach in a large pot. (reserve a couple of peas as garnish)
  2. Add the water and vegetable bouillon cube and bring to a boil.
  3. While the sop is cooking, peel the shallots, chop finely and add to the soup.
  4. Pick the leaves from the basil and mint springs and also add to the soup.
  5. Add the nutritional yeast.
  6. When the soup has come to a boil, remove from the heat and puree it.
  7. We wanted a thick and chunky soup, so I did not puree it for long. If you want it very smooth then puree for longer.
  8. Taste the soup and add salt ad pepper or other flavorings as desired. We really enjoyed the soup just as it was, slightly sweet and minty.

If you would like a creamier soup, you can add soy cream after you have pureed the soup.

This soup is packed with green veggies that have some amazing benefits:

  • Alkalizes the Body. It is crucial to maintain a healthy PH balance – I use THESE STRIPS to ensure I’m at a healthy level. When our bodies become too acidic, they become vulnerable to disease and infections. To reduce acidity and maintain a healthy balance, we must eat a nutrient dense diet high in fruits and vegetables, and remove refined carbs, refined sugars, unhealthy fats, and excess protein.
  • Fights Disease. This soup is high in magnesium which can lower your risk of diabetes and overall boosts the immune system and it’s infection fighting abilities.
  • Aids in Digestion. The veggies in this soup are low carb high fiber which promote a healthy digestive tract and helps keep the colon moving – the broccoli and spinach specifically help to relieve constipation.
  • Brain Healthy. Brain healthy nutrients include vitamins E & K, folate, iron, and calcium. Scientific research has shown adults who eat daily portions of greens have a lower risk of dementia and Alzheimer’s as well as being mentally sharper than they would be without the daily greens.

Minty Pea Soup with Green Garlic & Cashew Cream

We sold out of green garlic (aka spring garlic) at the farmers market last Saturday and I could not be more thrilled! Most folks were pretty familiar with these beautiful green stalks but there were quite a few people who weren’t sure what green garlic is or how to use it and I was happy to share some of my favorite uses for this seasonal gem. Green garlic is immature garlic that hasn’t developed its garlic bulb and has a much milder flavor than mature garlic while still maintaining that lovely garlic flavor we all know and love. It looks similar to a scallion and the entire green garlic plant is edible. It is one of my favorite seasonal ingredients (aside from garlic scapes which are still a few weeks away from being ready) and this soup highlights the spring bounty in a simple and delicious way. This is the kind of soup that tastes great with some crusty bread dunked into it and a side of mixed greens for a complete meal. The addition of cashew cream makes this slightly sweet and extra creamy. You’ll likely end up with leftover cashew cream which tastes amazing drizzled over avocado toast or mixed in with a veggie and grain bowl. Leftovers are always a good thing when it comes to cashew cream!

I hope you all enjoy this tasty soup as much as we do. Head out to your local farmers market this weekend and pick up the goods to whip this up. And hey, if you cannot find green garlic try substituting with a few leeks and regular garlic cloves. Maybe toss in a handful of spinach if you have some on hand. This soup is forgiving and is all about the fresh bounty. As always, taste test as you go and let your taste buds guide you. Grab a spoon and dig in!

Cheers from Tumbleweed Farm

Minty Pea Soup with Cashew Cream

Prep Time: 30 minutes Cook Time: 30 minutes Serves: 4

  • 1 cup raw unsalted cashews (soaked in warm water for 30 minutes)
  • 3/4-1 cup water (start with less and add more as your blending)
  • 2 cloves of garlic, minced
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon fine sea salt
  • 2 bunches of green garlic, about 1 pound (can substitute with a mixture of yellow onions, scallions, leeks and garlic if need be)
  • 2 Tablespoons olive oil
  • 4 cups water
  • salt and pepper taste
  • 2 cups fresh shelled peas or 2 cups frozen peas thawed
  • 1/4 cup fresh mint, roughly chopped
  1. Drain the cashews from the soaking water. Place the cashews and the remainder of the cashew cream ingredients (starting with 3/4 cup water) into a high speed blender and process on the highest setting until the cream resembles heavy whipping cream. Add a touch more water (anywhere from 3/4 cup to 1 1/4 cup) to reach the desired consistency. Taste test and adjust seasonings as necessary. Pour about 1/2 of the cashew cream into a jar and leave the remainder in the blender (you’ll be adding the soup to this so no need to clean)
  2. Cut the dark green tops from green garlic and slice crosswise into 1/2 inch thick pieces slice bulbs and pale green stalks 1/4 inch thick chunks.
  3. Heat the oil in a dutch oven or soup pot over medium heat. Add the bulbs and pale green stalks and cook, stirring often until they become soft and fragrant, about 8 minutes. Add the dark green tops and continue to cook, stirring often for about 3 minutes longer.
  4. Add 4 cups of water and season with a healthy pinch of salt and pepper. Bring to a boil, add the peas and mint, reduce heat and simmer until the peas are tender, about 5 minutes.
  5. Let the soup cool slightly, then carefully add the soup to the blender (you may need to add the soup in batches) Blend the soup until smooth and creamy. Taste test and adjust seasonings as needed. Return to the stock pot and keep on low heat until ready to serve.
  6. Serve with a drizzle of cashew cream and salt and pepper to taste.

*You can substitute the green garlic with a mix of scallions, leeks, onions and garlic cloves that total 1 pound all mixed together *Store extra cashew cream in an airtight container in the fridge for 5 days

Recipe Summary

  • 2 tablespoons butter
  • 3 medium leeks (white and light green parts only), rinsed, drained, and chopped
  • 1 (32-oz.) container reduced-sodium chicken broth
  • 1 (16-oz.) package frozen sweet peas
  • ¼ cup chopped fresh mint leaves
  • 2 teaspoons kosher salt
  • ½ teaspoon freshly ground black pepper
  • 1 cup sour cream
  • 2 tablespoons fresh lemon juice
  • Garnish: sliced chives

Melt butter in a large saucepan over medium-low heat. Add leeks, and cook, stirring occasionally, 6 to 8 minutes or until tender. Stir in chicken broth, and increase heat to high. Bring to a boil. Add peas, and cook, stirring occasionally, 3 minutes or until peas are tender. Remove from heat, and stir in mint, salt, and pepper.

Process pea mixture, in batches, in a blender or food processor until smooth. Transfer mixture to a bowl, and whisk in 1/2 cup sour cream. Season with salt and pepper, and pour into 2-oz. glasses. Chill 30 minutes to 1 hour. Whisk together lemon juice and remaining sour cream, and dollop on each serving.

Minty Green Pea and Corn Soup recipe - How to make Minty Green Pea and Corn Soup

Preparation Time: 10 mins    Cooking Time: 14 mins    Total Time: 24 mins     4 Makes 4 servings
Show me for servings

  1. Combine the green peas, sweet corn, onions, garlic and 3 cups of water in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 10 minutes, while stirring occasionally.
  2. Cool the mixture completely and blend in a mixer till smooth.
  3. Transfer the mixture into a deep non-stick pan, add the milk, ½ cup of water and salt, mix well and cook on a medium flame for 4 minutes, while stirring occasionally.
  4. Switch off the flame, add the mint leaves and mix well.
  5. Serve immediately.

Pea Mint Soup

This pea mint soup with lettuce from The Perfect Blend cookbook is really easy to make and is really delicious. Serve hot or cold.

Pea Mint Soup

This pea mint soup is a family favorite. This is my mother’s recipe. She made it for me my entire childhood. I loved it, and all of our friends loved it, too.

Soup is the ultimate comfort food, and this simple pea mint soup is really easy to throw together in less than 20 minutes, and is cheap!

The classic combo of mint and peas rocks the pot, and this pea mint soup is amazing served hot or cold. Serve this soup is a simple starter, a main dish with a grain ball or crusty bread, or in shot glasses cold as an appetizer.

Jazz this soup up by serving with a splash of fresh lemon juice, a dollop of vegan sour cream, and a sprinkle of chopped flat-leaf parsley.

Low in fat and carbs, high in fiber, flavor, nutrients, and alkalizing power, however you serve this soup, it is dressed to impress!

I shared this pea mint soup with lettuce in my last cookbook, The Perfect Blend cookbook, and it’s become one of the favorites from that book.

Let me know what you think of this recipe in the comments!

Your feedback is important, and it helps me decide which recipes to post next for you.

Watch the video: Σούπα με λαχανικά -Soupa me lahanika - (August 2022).