Spring Pea and Mint Soup

Every spring, as the world awakens with vibrant colours and fresh aromas, my kitchen too undergoes a seasonal transformation. Out go the hearty stews and root vegetable soups of winter, and in come lighter, brighter fare that sings of the season. This Spring Pea and Mint Soup has become an absolute staple in our home, a vibrant green bowl of pure springtime joy that my family eagerly anticipates. From the moment the sweet scent of peas and fresh mint fills the air as it simmers, to the first spoonful that bursts with flavour, this soup is a culinary embodiment of spring. Even my notoriously picky eaters, who usually wrinkle their noses at anything green, slurp down bowls of this soup with gusto. It’s incredibly easy to make, packed with nutrients, and utterly delicious – the perfect way to celebrate the fresh produce of the season and bring a little sunshine into your kitchen, no matter the weather outside.

Ingredients: The Heart of Spring in a Bowl

This Spring Pea and Mint Soup recipe is beautifully simple, relying on just a handful of fresh, high-quality ingredients to deliver its vibrant flavour. Here’s what you’ll need:

• Fresh Peas: (1 kg, shelled or about 500g frozen peas) The star of the show! Fresh peas bring a delicate sweetness and vibrant green colour that is essential for this soup. If fresh peas are not available, frozen peas are a perfectly acceptable and convenient substitute, just ensure they are good quality and bright green.
• Fresh Mint: (1 large bunch) Mint adds a refreshing, cooling counterpoint to the sweetness of the peas. Choose fresh mint for its bright, aromatic flavour, and don’t be shy with it – it’s what makes this soup truly special.
• Onion: (1 medium, chopped) A humble base for flavour, onion provides a savoury depth that underpins the brighter notes of pea and mint. Yellow or white onions work best.
• Vegetable Broth: (1.5 litres) The liquid backbone of the soup. Use a good quality vegetable broth for the best flavour. Homemade broth is ideal, but a low-sodium store-bought broth works well too.
• Butter or Olive Oil: (2 tablespoons) For sautéing the onion and building flavour. Butter adds richness, while olive oil keeps the soup vegan and lighter.
• Salt and Pepper: To taste. Essential seasonings to enhance all the flavours. Freshly ground black pepper is recommended for its brighter taste.
• Cream or Crème Fraîche (Optional): (A swirl for serving) For added richness and a luxurious touch. Heavy cream, crème fraîche, or even coconut cream (for a vegan option) can be used.
• Lemon Juice (Optional): (A squeeze for brightness) A squeeze of fresh lemon juice at the end can brighten the flavours and add a touch of acidity.

Instructions: Crafting Your Springtime Soup

Making this Spring Pea and Mint Soup is incredibly straightforward and quick, perfect for a light lunch or a simple starter. Follow these easy steps to create your own bowl of springtime delight:

1. Sauté the Onion: In a large pot or Dutch oven, melt the butter or heat the olive oil over medium heat. Add the chopped onion and sauté until softened and translucent, about 5-7 minutes. Stir occasionally to prevent browning. Sautéing the onion first is crucial to mellow its raw flavour and create a flavourful base for the soup. Don’t rush this step – gently cooking the onion until soft and sweet is key.
2. Add the Peas and Broth: Once the onions are softened, add the fresh or frozen peas and vegetable broth to the pot. Bring the mixture to a simmer, then reduce the heat to low and cover the pot.
3. Simmer Until Peas are Tender: Simmer gently for about 5-10 minutes if using fresh peas, or 3-5 minutes if using frozen peas, or until the peas are tender and bright green. Be careful not to overcook the peas, as they can lose their vibrant colour and become mushy. We want them just cooked through for the best texture and flavour. Overcooking can also diminish the fresh sweetness of the peas.
4. Add the Mint: Remove the pot from the heat and stir in the fresh mint leaves. Let the mint steep in the hot soup for a few minutes (about 2-3 minutes) to infuse its flavour. The heat of the soup will gently release the essential oils from the mint, creating that signature refreshing aroma and taste. Don’t add the mint while the soup is simmering, as prolonged heat can make the mint taste bitter.
5. Blend Until Smooth: Using an immersion blender, carefully blend the soup until it is completely smooth and creamy. If you don’t have an immersion blender, you can carefully ladle the hot soup into a regular blender, working in batches, and blend until smooth. Be sure to vent the blender lid slightly to allow steam to escape and prevent pressure build-up. Blend until you achieve a velvety smooth consistency, ensuring no lumps remain. The blending step is what transforms the simple ingredients into a luxurious, creamy soup.
6. Season to Taste: Season the soup with salt and freshly ground black pepper to taste. Start with a little salt and pepper, then taste and adjust as needed. Remember that seasoning is crucial to bring out the flavours of all the ingredients. You can also add a squeeze of fresh lemon juice at this stage if you like a touch of acidity to brighten the soup.
7. Serve Hot or Cold: Serve the soup immediately while hot, or chill it in the refrigerator to serve cold later. Garnish with a swirl of cream or crème fraîche (if using), a sprig of fresh mint, or a drizzle of olive oil. This soup is delicious served both ways, making it perfect for any season or occasion.

Nutrition Facts: A Bowl of Goodness

This Spring Pea and Mint Soup is not only delicious but also incredibly nutritious, packed with vitamins, minerals, and antioxidants. Here’s a snapshot of the nutritional benefits you can expect per serving (approximate, based on 6 servings):

• Serving Size: 1 cup (approximately 240ml)
• Calories: Approximately 150-200 calories per serving. This is a relatively low-calorie soup, making it a great option for a light meal or starter. The calorie count can vary slightly depending on the amount of fat (butter or oil) used and the addition of cream or crème fraîche.
• Fiber: High in Fiber. Peas are an excellent source of dietary fiber, which is essential for digestive health, helps regulate blood sugar levels, and promotes feelings of fullness. A serving of this soup provides a significant amount of your daily fiber needs.
• Vitamin K: Excellent source of Vitamin K. Peas and leafy greens like mint are rich in Vitamin K, which plays a crucial role in blood clotting and bone health. Vitamin K is also an important antioxidant.
• Vitamin C: Good source of Vitamin C. Peas and mint contribute to the Vitamin C content, an antioxidant that supports the immune system, skin health, and iron absorption. Vitamin C is also essential for collagen production.
• Folate (Vitamin B9): Contains Folate. Peas are a good source of folate, a B vitamin important for cell growth and development, especially crucial during pregnancy. Folate also supports heart health.

Note: Nutritional values are estimates and can vary based on specific ingredients and portion sizes. For more precise nutritional information, you can use online nutrition calculators with the specific brands and quantities of ingredients used.

Preparation Time: Quick and Effortless

This Spring Pea and Mint Soup is a fantastic choice when you’re short on time but still crave a flavourful and healthy meal.

• Prep time: 15 minutes. This includes chopping the onion, shelling fresh peas (if using), and gathering all your ingredients. If using frozen peas, prep time is even shorter.
• Cook time: 15 minutes. This includes sautéing the onion and simmering the soup until the peas are tender. The actual cooking time is minimal, making this a very quick soup to prepare.
• Total time: 30 minutes. From start to finish, you can have a delicious and nutritious bowl of Spring Pea and Mint Soup on the table in just half an hour. This makes it perfect for busy weeknights or a last-minute lunch.

How to Serve: Versatile and Delightful

Spring Pea and Mint Soup is incredibly versatile and can be served in various ways to suit different occasions and preferences. Here are some delightful serving suggestions:

• Hot Soup:
  • Classic Comfort: Serve warm in bowls as a comforting starter or light lunch.
  • Garnished Elegance: Garnish with a swirl of cream or crème fraîche for richness and visual appeal. A sprinkle of freshly chopped mint leaves adds a fresh aroma and vibrant green touch.
  • Bread Accompaniment: Serve with crusty bread, warm baguette slices, or homemade croutons for dipping and soaking up every last drop of soup.
  • Grilled Cheese Pairing: A classic pairing! Serve alongside a grilled cheese sandwich for a satisfying and comforting meal.
• Cold Soup (Chilled):
  • Refreshing Summer Starter: Chill the soup thoroughly and serve cold as a refreshing starter, especially on warm days.
  • Gazpacho Style: Serve chilled in small glasses or bowls as a sophisticated and light appetiser, similar to gazpacho.
  • Yogurt Swirl: Instead of cream, swirl in a dollop of plain yogurt or Greek yogurt for a tangy and refreshing twist when serving cold.
  • Summer Lunch: Pack chilled soup in a thermos for a healthy and refreshing lunch on the go, perfect for picnics or work lunches.
• Garnish Ideas to Elevate Your Soup:
  • Fresh Mint Sprigs: For a simple and aromatic garnish.
  • Crème Fraîche or Cream Swirl: Adds richness and a beautiful visual element.
  • Drizzle of Olive Oil: Enhances the flavour and adds a touch of elegance.
  • Toasted Croutons: For added texture and crunch.
  • Shaved Parmesan Cheese: For a salty and savoury contrast (if not keeping it vegan).
  • Lemon Zest: For a bright and zesty flavour boost.
  • Edible Flowers: For a visually stunning and spring-themed garnish.
  • Roasted Chickpeas: For added protein and a crunchy texture.

Additional Tips: Elevating Your Pea and Mint Soup

Want to take your Spring Pea and Mint Soup to the next level? Here are eight helpful tips to ensure soup success every time:

1. Use the Freshest Ingredients Possible: The flavour of this soup truly shines when made with the freshest ingredients. If using fresh peas, choose bright green pods that are firm and plump. Fresh mint should be vibrant green and fragrant. High-quality vegetable broth also contributes significantly to the overall taste. Sourcing the best ingredients you can find will make a noticeable difference in the final flavour of your soup.
2. Don’t Overcook the Peas: Overcooking peas can result in a dull colour and a mushy texture, losing their delicate sweetness. Cook them just until they are tender and bright green. For frozen peas, this will be very quick, just a few minutes in simmering broth. Keep a close eye on the peas as they simmer and test for tenderness frequently.
3. Taste and Season as You Go: Seasoning is key to bringing out the best flavours in any dish, and soup is no exception. Taste the soup at various stages – after sautéing the onion, before and after blending – and adjust salt and pepper as needed. Seasoning in layers throughout the cooking process ensures a well-balanced and flavourful final product.
4. Fresh Mint is Best, but Dried Can Work in a Pinch: While fresh mint is highly recommended for its bright, vibrant flavour, if you only have dried mint on hand, you can use it. However, use it sparingly as dried mint can be more potent. Add dried mint at the beginning of the simmering process to allow it to rehydrate and release its flavour. Fresh mint added at the end will provide a brighter, fresher flavour.
5. Add a Touch of Sweetness (Optional): If your peas are not naturally very sweet, or if you prefer a slightly sweeter soup, you can add a tiny pinch of sugar or a drizzle of honey or maple syrup. Add it at the end and taste to adjust sweetness to your preference. A touch of sweetness can balance the savoury notes and enhance the overall flavour profile.
6. Make it Vegan-Friendly: This soup is naturally vegetarian, and easily made vegan. Simply ensure you use olive oil instead of butter for sautéing and vegetable broth. Omit the cream or crème fraîche garnish, or substitute with a swirl of coconut cream or cashew cream for a vegan creamy touch. This simple swap makes the soup accessible to a wider range of dietary preferences.
7. Adjust the Consistency to Your Liking: If you prefer a thinner soup, add a little more vegetable broth or water while blending. For a thicker soup, you can simmer it uncovered for a few minutes after blending to allow it to reduce slightly. You can also add a potato while simmering and blend it in for a naturally thicker soup.
8. Make it Ahead and Freeze: Spring Pea and Mint Soup is a great make-ahead dish. It can be stored in the refrigerator for up to 3-4 days. It also freezes beautifully. Allow the soup to cool completely before transferring it to freezer-safe containers or bags. Freeze for up to 2-3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop or in the microwave. Making a double batch and freezing half ensures you have a healthy and delicious meal ready whenever you need it.

FAQ: Your Spring Pea and Mint Soup Questions Answered

Got questions about making the perfect Spring Pea and Mint Soup? Here are answers to some frequently asked questions:

Q1: Can I use frozen peas instead of fresh peas?

A: Absolutely! Frozen peas are a fantastic and convenient alternative to fresh peas. They are often frozen at their peak freshness, so they retain their flavour and nutrients well. Use the same quantity of frozen peas as fresh peas in the recipe. Frozen peas require a shorter cooking time, so adjust the simmering time accordingly.

Q2: I don’t have fresh mint. Can I substitute dried mint or another herb?

A: Fresh mint is definitely the star herb in this soup, providing its signature flavour. While dried mint can be used in a pinch, it won’t provide the same bright, fresh flavour. Use dried mint sparingly and add it earlier in the cooking process. If you don’t have mint at all, you could try other fresh herbs like parsley or basil for a slightly different flavour profile, but the soup will no longer be “pea and mint soup”.

Q3: Can I make this soup without an immersion blender or regular blender?

A: While blending is essential for achieving the smooth and creamy texture of this soup, if you don’t have a blender, you can still make a chunky version. Simply mash some of the cooked peas with a potato masher or fork to thicken the soup slightly, leaving some peas whole for texture. The texture will be different, but it will still be flavorful.

Q4: How long does Spring Pea and Mint Soup last in the refrigerator?

A: Properly stored in an airtight container in the refrigerator, Spring Pea and Mint Soup will last for 3-4 days. Ensure the soup is cooled completely before refrigerating. It’s a great make-ahead option for meal prepping or busy weeknights.

Q5: Can I freeze Spring Pea and Mint Soup?

A: Yes, this soup freezes very well! Allow it to cool completely before transferring it to freezer-safe containers or bags. Freeze for up to 2-3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop or in the microwave until heated through. The texture and flavour hold up well after freezing.

Q6: Can I add other vegetables to this soup?

A: While the simplicity of pea and mint is key to this recipe, you can certainly add other vegetables to enhance it. Consider adding a leek alongside the onion for a milder flavour, or some chopped celery for added depth. Adding a small potato will make the soup naturally creamier when blended. Be mindful of adding vegetables that might overpower the delicate pea and mint flavours.

Q7: Is Spring Pea and Mint Soup suitable for vegetarians and vegans?

A: Yes! This soup is naturally vegetarian. To make it vegan, simply use olive oil instead of butter for sautéing and ensure your vegetable broth is vegan-friendly. Omit the cream or crème fraîche garnish, or use a vegan alternative like coconut cream or cashew cream.

Q8: What are some good variations of this recipe?

A: There are many ways to customize this soup! You can add a pinch of nutmeg or white pepper for warmth. For a richer flavour, use chicken broth instead of vegetable broth (if not vegetarian/vegan). A swirl of pesto or a drizzle of truffle oil can add gourmet touches. Experiment with different garnishes like crispy bacon bits (if not vegetarian), toasted pine nuts, or a poached egg for added protein. You could also roast the peas before adding them to the soup for a deeper, roasted flavour.

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