Green Pea and Mint Soup

This green pea and mint soup is frozen peas simmered with onion, garlic and a little potato in stock, then blended until silky and finished with fresh mint and a squeeze of lemon. It’s bright green, naturally sweet, ready in 30 minutes and serves 4. Each bowl has about 9 g of protein and 8 g of fiber, and it’s made mostly from freezer and cupboard staples.

• Serves: 4
• Prep time: 10 minutes
• Cook time: 20 minutes
• Total time: 30 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium onion (about 150 g), chopped
• 2 garlic cloves, chopped
• 1 small potato (about 150 g), peeled and diced
• 1 litre (4 cups) low-salt vegetable or chicken stock
• 600 g (4 cups) frozen peas
• A large handful of fresh mint leaves (about 10 g), plus extra to serve
• 1 tablespoon lemon juice
• ½ teaspoon salt (less if your stock is salted) and black pepper

To serve (optional)

• A swirl of plain yogurt or a little crème fraîche
• Crusty whole grain bread

Method

1. Heat the oil in a large saucepan over medium heat. Add the onion and cook for 5 minutes, stirring now and then, until soft but not browned.
2. Add the garlic and cook for 1 minute.
3. Add the diced potato and stock. Bring to a boil, then simmer for 10 minutes, until the potato is tender.
4. Add the frozen peas, bring back to a simmer and cook for 3 to 4 minutes, just until the peas are tender and still bright green. Overcooking dulls the color and flavor.
5. Take the pan off the heat and add the mint leaves.
6. Blend until very smooth, using a stick blender or, carefully, in batches in a jug blender. Leave a gap for steam to escape if using a jug blender.
7. Stir in the lemon juice and season with salt and pepper.
8. Reheat gently if needed, without boiling, and serve with a swirl of yogurt, a few mint leaves and bread.

Tips

• Frozen peas are best. They’re picked and frozen quickly, so they’re sweet and bright, and they’re available all year.
• Don’t overcook the peas. A few minutes is enough to keep the soup vivid green.
• The potato makes it creamy without any cream.
• Blend for longer than you think for a silky texture, or push it through a sieve for a restaurant-smooth finish.
• Season at the end. Stock can be salty.

Swaps and variations

• Pea and ham: stir in 100 g of shredded cooked ham at the end. It adds protein, but also salt, so skip the added salt.
• Pea and spinach: add two handfuls of spinach with the mint.
• Herby: swap half the mint for basil or parsley.
• Spicy: add a pinch of chili flakes or a little green chili with the garlic.
• Chilled summer soup: cool it quickly and serve cold with yogurt and lemon zest.
• Vegan: use vegetable stock and serve with a swirl of olive oil instead of yogurt.

Nutrition per serving (estimate)

One serving is a quarter of the soup, about 375 ml (1½ cups), without toppings or bread. These figures were calculated from USDA FoodData Central values for frozen peas, onion, potato, garlic, olive oil, mint, lemon juice and salt. Stock isn’t included, so sodium will be higher with a regular stock.

Peas are one of the most protein-rich vegetables, and a bowl of this soup provides more than a quarter of the 30 g of fiber the NHS recommends for adults each day. The sugars come naturally from the peas and onion. A bowl also counts toward your 5 A Day: the NHS counts 3 heaped tablespoons of frozen peas as one portion.

To make it a more filling meal, serve it with whole grain bread and a boiled egg, or add a can of drained white beans before blending. Our guide to beans and legumes explains why peas and beans are such good value.

Contains: no common allergens as written, but check your stock for celery. Yogurt or crème fraîche topping contains milk.

Storage and reheating

Cool the soup quickly, cover and refrigerate within 2 hours. Eat within 3 to 4 days, as the USDA advises for leftovers, and reheat until steaming hot. The color may darken slightly, but the flavor stays good. It freezes well for up to 3 months.

What to serve with it

• Whole grain bread or toast.
• A cheese or egg sandwich for a soup-and-sandwich lunch.
• A green salad. For another easy soup, try our red lentil soup or tomato basil soup.

Common questions

Can I use fresh peas?

Yes, if they’re very fresh and sweet. Cook them for a few minutes longer. Frozen peas are often sweeter than fresh peas that have been stored for a few days.

Is this the same as split pea soup?

No. Split pea soup is made from dried split peas, which take longer to cook and give a thicker, earthier soup. This soup uses green garden peas for a lighter, fresher flavor.

Why did my soup turn dull green?

It was probably cooked too long after the peas went in, or kept hot for a long time. Cook the peas briefly, blend straight away and reheat gently.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.