Spring pea soup with mint brings a burst of fresh flavor to the table with very little effort. It’s silky, bright green, and surprisingly satisfying for something so light. If you’re craving something that tastes like sunshine after a long winter, this is it.
The peas keep the soup naturally sweet, while mint and lemon lift everything up. This is a great recipe for weeknights, but it’s elegant enough to serve for a brunch or a dinner party starter.
Why This Recipe Works
This soup leans on a short ingredient list and smart technique. By sautéing onions and garlic first, you build a flavorful base without overpowering the delicate peas.
Using vegetable or chicken stock keeps it savory and balanced, and a little lemon juice at the end makes the flavors pop. Blending the soup while it’s still hot creates a smooth, velvety texture. Fresh mint is added off the heat so it stays bright and fragrant instead of turning bitter.
Shopping List
- Frozen peas (or fresh if you can find sweet spring peas)
- Olive oil or unsalted butter
- Yellow onion, finely chopped
- Garlic, minced
- Vegetable or chicken stock
- Fresh mint leaves
- Lemon (zest and juice)
- Salt and black pepper
- Optional cream or Greek yogurt for swirling
- Optional toppings: pea shoots, a drizzle of olive oil, crusty bread, shaved Parmesan
Instructions
- Prep your ingredients. Chop the onion, mince the garlic, and pick the mint leaves.
If using fresh peas, shell them. If using frozen peas, don’t thaw—just measure them out.
- Sauté the aromatics. In a medium pot, heat 1–2 tablespoons olive oil or butter over medium heat. Add the onion and a pinch of salt.
Cook 5–7 minutes, stirring, until soft and translucent. Add the garlic and cook 30 seconds until fragrant.
- Add stock and peas. Pour in 4 cups of stock and bring to a gentle simmer. Add 4 cups of peas.
Cook 3–5 minutes, just until the peas are bright green and tender. Avoid boiling hard, which dulls the color.
- Blend until silky. Remove from heat. Add 1 packed cup of mint leaves and the zest of half a lemon.
Using an immersion blender, blend until completely smooth. If using a countertop blender, work in batches and vent the lid slightly to release steam.
- Season and balance. Stir in 1–2 tablespoons fresh lemon juice. Taste and add salt and pepper.
If you like it richer, swirl in a splash of cream or a spoonful of Greek yogurt.
- Adjust texture. If it’s too thick, add a little more warm stock or water. If too thin, simmer a few minutes to reduce slightly.
- Serve. Ladle into bowls and finish with a drizzle of olive oil, extra mint, pea shoots, or shaved Parmesan. Serve with warm crusty bread.
Storage Instructions
Let the soup cool to room temperature, then transfer to airtight containers.
It will keep in the fridge for up to 4 days. Reheat gently over low heat, adding a splash of stock if it thickens. For freezing, portion into freezer-safe containers and freeze for up to 3 months.
Thaw overnight in the fridge and reblend briefly if the texture separates.
Health Benefits
- Plant protein and fiber: Peas offer a satisfying dose of protein and fiber, which help keep you full and support digestion.
- Vitamins and antioxidants: Peas are rich in vitamins A, C, and K, plus antioxidants that support skin, eye health, and immune function. Mint adds polyphenols and a gentle digestive boost.
- Lighter, wholesome base: Using stock and olive oil keeps this soup light while still flavorful. You control the richness by adding a touch of cream or yogurt if you want it.
- Low effort, high payoff: With minimal cooking time, nutrients and color stay intact, especially when you avoid overboiling.
Common Mistakes to Avoid
- Overcooking the peas: Boiling too long turns peas dull and starchy.
Keep the simmer gentle and brief.
- Adding mint too early: Mint loses its brightness with heat. Add it off the heat before blending.
- Skipping acid: Without lemon juice, the soup can taste flat. A small squeeze makes a big difference.
- Not seasoning enough: Peas are delicate.
Taste and adjust salt and pepper after blending for best balance.
- Blending hazards: Hot liquids expand. If using a countertop blender, vent the lid and cover with a towel to prevent splatters.
Alternatives
- Dairy-free: Use olive oil and skip the cream. For extra silkiness, blend in a small piece of ripe avocado or a spoonful of cashew cream.
- Protein boost: Stir in a scoop of plain Greek yogurt when serving, or top with crispy prosciutto or pancetta crumbles.
- Herb swaps: Try basil or tarragon in place of mint, or a mix.
Cilantro gives a different, fresher edge.
- Spice note: Add a pinch of chili flakes or a small chopped jalapeño with the onions for gentle heat.
- Extra greens: Blend in a handful of baby spinach or arugula for deeper color and nutrients.
- Broth variations: Vegetable stock keeps it light and vegan-friendly; chicken stock adds savoriness.
- Texture twist: Reserve a handful of peas. Stir them in after blending for a bit of bite.
FAQ
Can I use frozen peas instead of fresh?
Yes, and they’re often sweeter and more consistent than fresh unless you have just-picked peas. Frozen peas are blanched at peak ripeness and work beautifully here.
How do I keep the soup bright green?
Keep the simmer gentle and short, add the mint off the heat, and blend right away.
A touch of lemon juice also helps maintain color and freshness.
What if I don’t have mint?
Basil or tarragon are great substitutes. You can also use a mix of soft herbs like parsley and chives for a mild, fresh flavor.
Can I make this soup ahead?
Absolutely. Make it up to 2 days in advance and store it in the fridge.
Reheat gently and add a splash of stock if needed. If serving to guests, garnish right before serving.
Is this soup good served cold?
Yes, it’s lovely chilled. Blend as directed, chill completely, then adjust seasoning and lemon before serving, as cold temperatures can mute flavors.
How can I thicken the soup without cream?
Let it simmer a few extra minutes to reduce slightly, or blend in a small boiled potato.
You can also add a handful of spinach for body and color.
What’s the best way to blend safely?
Use an immersion blender in the pot if you have one. For a countertop blender, work in small batches, vent the lid, and cover with a towel to avoid steam buildup.
Can I add other vegetables?
Yes. Leeks, celery, or a small zucchini sautéed with the onion will add depth without overshadowing the peas.
Keep additions mild and green to preserve the soup’s character.
How do I make it more filling?
Serve with crusty bread, add a poached egg on top, or stir in cooked quinoa or small pasta. A swirl of yogurt or a sprinkle of Parmesan also adds richness.
What wine pairs well with this soup?
A crisp Sauvignon Blanc or a dry Riesling complements the mint and lemon. For a non-alcoholic option, try chilled sparkling water with a squeeze of lemon.
Final Thoughts
Spring pea soup with mint is proof that simple ingredients can deliver big flavor.
It’s quick, fresh, and flexible enough to fit whatever you have on hand. Whether you serve it warm with a swirl of cream or chilled on a sunny afternoon, it tastes like the season in a bowl. Keep a bag of peas in your freezer and this recipe in your back pocket—you’ll be set for an easy, beautiful meal anytime.
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