This Super Green Pea & Mint Soup is a vibrant blend of fresh peas, fragrant mint, and creamy coconut milk, creating a silky-smooth texture with a refreshing hint of citrus. The balance of sweet and savory flavors makes it an ideal starter or a light meal packed with nourishing ingredients. Best of all, this soup comes together in just 15 minutes, making it perfect for busy weeknights or meal prepping ahead. Garnish with fresh mint, a swirl of coconut milk, and a sprinkle of chili flakes for an eye-catching presentation that tastes just as good as it looks!
Full recipe:
Ingredients:
- 2 cups frozen peas
- 1 small onion, chopped
- 1 clove garlic, minced
- 2 cups vegetable broth
- 1/2 cup coconut milk
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon chili flakes (optional)
- 1/2 cup fresh mint leaves
- Juice of 1/2 lemon
Directions:
- Heat olive oil in a pot over medium heat. Add chopped onion and garlic, sauté until soft and fragrant.
- Add the peas and vegetable broth, bringing to a simmer for 5 minutes.
- Remove from heat and stir in coconut milk, mint leaves, lemon juice, salt, and pepper.
- Blend until smooth using an immersion blender or a countertop blender.
- Taste and adjust seasoning if necessary.
- Serve warm, garnished with extra mint leaves and a sprinkle of chili flakes if desired.
Prep Time: 5 minutes | Cooking Time: 10 minutes | Total Time: 15 minutes
Kcal: 150 kcal per serving | Servings: 2 servings
Super Green Pea & Mint Soup – A Refreshing, Nutrient-Packed Delight
Introduction to Green Pea & Mint Soup
This Green Pea & Mint Soup is a beautifully vibrant dish that is as nourishing as it is delicious. The combination of sweet green peas and refreshing mint creates a light yet creamy texture that soothes and satisfies. With a hint of citrus from fresh lemon juice and the smooth richness of coconut milk, this soup is packed with layers of flavor.
It is the perfect recipe for any season—cool enough for spring and summer yet warming and comforting in the fall and winter. Whether served as a starter or a light main dish, it’s a go-to recipe for anyone looking for a quick, easy, and incredibly healthy meal.
The Origins and Inspiration Behind This Recipe
Pea soup has been a staple in various cuisines around the world for centuries. From traditional British split pea soup to the French “potage Saint-Germain,” peas have long been recognized for their natural sweetness and nutritional value. This version, inspired by fresh flavors and vibrant plant-based ingredients, elevates the classic pea soup with the addition of mint and coconut milk.
The combination of green peas and mint is often associated with Mediterranean and Middle Eastern cuisines, where fresh herbs are used to enhance the natural flavors of vegetables. The inclusion of lemon juice further enhances the brightness of the dish, making it a modern and refreshing take on a classic comfort food.
Why This Recipe is the Best
1. Packed with Nutrients
This soup is rich in vitamins, minerals, and antioxidants. Green peas are an excellent source of plant-based protein, fiber, and essential nutrients like vitamin C, vitamin K, and folate. Mint is known for its digestive benefits and refreshing taste, while coconut milk adds a dose of healthy fats that help keep you full and satisfied.
2. Quick and Easy to Prepare
With just a handful of ingredients and a simple cooking process, this recipe comes together in just 15 minutes. Whether you’re a beginner or an experienced cook, this soup is nearly foolproof and requires minimal effort for maximum flavor.
3. Naturally Vegan and Gluten-Free
This recipe is 100% plant-based, dairy-free, and gluten-free, making it an excellent option for those with dietary restrictions. It’s also free from common allergens like soy and nuts (aside from coconut, which is generally well-tolerated).
4. Perfect for Meal Prep
This soup stores well in the refrigerator for up to 4 days and can be easily frozen for later use. Simply reheat on the stove or in the microwave for a quick and nutritious meal whenever you need it.
5. Refreshing and Light, Yet Satisfying
The balance of sweet, savory, and citrusy flavors makes this soup incredibly refreshing without feeling heavy. The combination of coconut milk and blended peas creates a smooth, velvety texture that feels indulgent while remaining light and healthy.
Health Benefits of Green Peas & Mint
Green Peas: A Nutritional Powerhouse
Green peas are often underrated, but they are one of the healthiest vegetables you can include in your diet. Here’s why:
- High in Plant Protein – Green peas contain about 8 grams of protein per cup, making them a great option for vegetarians and vegans looking to increase protein intake.
- Rich in Fiber – They aid digestion and promote gut health by providing both soluble and insoluble fiber.
- Supports Heart Health – Peas contain antioxidants and compounds that help lower inflammation and improve cardiovascular health.
- Good for Eye Health – They are packed with lutein and zeaxanthin, two important antioxidants that support vision.
The Cooling and Healing Properties of Mint
Mint isn’t just an aromatic herb—it offers a wide range of health benefits:
- Aids Digestion – Mint helps soothe an upset stomach and can relieve bloating and indigestion.
- Boosts Immunity – Rich in vitamins A and C, mint strengthens the immune system.
- Enhances Mental Clarity – The fresh aroma of mint has been shown to improve focus and reduce stress.
How to Customize This Recipe
One of the best things about this soup is how versatile it is. Here are a few variations you can try:
- Make it Spicy – Add a pinch of cayenne pepper or extra chili flakes for a spicy kick.
- Add More Protein – Stir in cooked chickpeas or blend with silken tofu for extra creaminess and protein.
- Switch Up the Herbs – Try using fresh basil or cilantro instead of mint for a different flavor profile.
- Make it Heartier – Serve with a side of crusty bread, croutons, or a dollop of dairy-free yogurt for added texture.
- Boost the Greens – Add a handful of spinach or kale while blending to increase the nutrient content.
Serving Suggestions
This soup can be enjoyed in various ways:
- As a Light Lunch or Starter – Serve it in small bowls with a drizzle of extra virgin olive oil and freshly ground black pepper.
- With a Side of Bread – A slice of sourdough or whole-grain bread makes the perfect pairing.
- Topped with Crunchy Garnishes – Sprinkle toasted pumpkin seeds, crispy chickpeas, or coconut flakes for extra crunch.
- Chilled for a Summer Treat – This soup can also be served cold for a refreshing summer meal.
Frequently Asked Questions
1. Can I use fresh peas instead of frozen peas?
Yes! Fresh peas will work just as well in this recipe, but they may need a slightly longer cooking time. Be sure to cook them until they are soft before blending.
2. Can I make this soup ahead of time?
Absolutely! This soup can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it on the stove over low heat or microwave in short intervals.
3. How do I freeze this soup?
Allow the soup to cool completely, then transfer it to a freezer-safe container. It can be frozen for up to 3 months. When ready to eat, thaw overnight in the refrigerator and reheat as needed.
4. Can I make this soup without coconut milk?
Yes! You can substitute coconut milk with almond milk, oat milk, or even a splash of cashew cream for a similar creamy texture. If you prefer a broth-based soup, simply omit the coconut milk and increase the vegetable broth.
Conclusion
This Green Pea & Mint Soup is a true celebration of fresh, simple ingredients. Whether you’re looking for a quick weeknight dinner, a nourishing meal prep option, or a light appetizer to impress your guests, this recipe checks all the boxes. It’s easy to make, packed with flavor, and bursting with health benefits. Give this recipe a try and experience the magic of peas and mint in a whole new way! Don’t forget to share your version and tag us on social media—we’d love to see how you make it your own!