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Mint Pea Soup | Vegan, Gluten Free

0 · Oct 17, 2018 · Leave a Comment

A delicious, light and comforting Mint Pea Soup that’s both vegan and gluten-free. It’s the perfect way to cozy up on chilly days and couldn’t be easier to make. Serve with crusty bread for a complete meal.

two bowls of mint and pea soup with sprinkle of seeds

This Mint Pea Soup comes from Chef Corbin’s New cook book “In Good Company”. It’s light and delicious, and perfect as a made-ahead recipe. I swapped the bacon with my favourite seeds for that crunch and plant power!

Is Pea Soup Healthy?

This Mint Pea soup is packed full of nutrients from all the green veggies; it provides iron, fiber and a ton of vitamins, such as vitamin C, A and K. There’s no denying this is a super nourishing soup – to enjoy for lunch or dinner.

Ingredients for Making Mint Pea Soup

  • Butter and olive oil: use vegan butter as a plant based alternative
  • Leek and shallot: two important vegetables that add a ton of flavor to the soup
  • Potato: the secret ingredient to thicken the soup and make it more satisfying
  • Peas: full of nutrients and add a sweet, fresh flavor
  • Spinach: adds extra nutrients and minerals
  • Mint: goes perfectly with peas
  • Vegetable stock: you can easily adjust the consistency by adding more or less
  • Lemon: helps enhance the other ingredients in the soup
  • Sunflower Seeds: for crunch and texture

Using Frozen Peas

Peas are one of the few vegetables that freeze really well. They are frozen within hours of harvest so still contain all their antioxidants, vitamins and minerals.

They also defrost in seconds, so they can be added straight to hot stock or sauteed in a pan, for a few minutes, before they are cooked through.  This is why peas are usually one of the last ingredients added to soup – you don’t want to overcook them.

two bowls of mint and pea soup with sprinkle of seeds

How to Make Mint Pea Soup in 6 Easy Steps

  1. Saute leeks and shallots in butter and oil until tender
  2. Add potatoes and saute.
  3. Pour in stock and bring to boil. Simmer for 20 minutes.
  4. Stir in peas, spinach and mint, simmer.
  5. Add lemon juice, salt and pepper and stir well
  6. Puree until smooth and serve with seeds

This soup is super easy, it’s ready from start to finish in only 25 minutes. If you’re anything like Mr D, make sure to serve it with crusty bread, to mop up every last drop. I love to top the soup with sunflower seeds for extra crunch and an added protein boost.

You can top the soup with whatever seeds you prefer, pumpkin seeds, hemp seeds, and flax seeds would all work well.

Top Tip for Making the Best Pea Soup

  • Make sure to wash all vegetables before cooking. Leeks can hold a lot of grit and dirt.
  • You can adjust the consistency by adding more or less stock.
  • The potato will also affect the consistency. I find one is enough, but if you prefer a really thick soup, you can add an extra potato.
  • Use vegan butter if you wish to keep the dish vegan-friendly.
  • Use good quality vegetable stock (homemade if possible) as some cheaper brands contain significant amounts of salt, which will affect the end results and flavor.
  • The lemon juice really makes a difference and brings all the flavors together, so I wouldn’t skip it.
  • Remember to taste the soup before serving, and adjust the seasoning as needed.
  • Leftovers can be stored in the fridge for around 3 days and frozen in a suitable container for up to 6 months.
  • You can enjoy this soup hot or cold.

More Delicious Soup Recipes You Might Like:

  • Tomato Fennel Soup with Crispy Tofu
  • Spicy Lauki (Opo Squash) Soup

mint and pea soup served in 2 coconut bowls with leek and lemon on the side
Print Recipe
5 from 1 vote

Mint Pea Soup | Vegan, Gluten Free

It's just right! Sure, it's Fall, but that also means soup season. Cozy up with a warm bowl of this Mint & Pea Soup from Chef Corbin's New cook book "In Good Company". It's light and delicious, and perfect as a made-ahead recipe. I swapped the bacon with my favourite seeds for that crunch and plant power!
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Soup
Servings: 4 people

Ingredients

  • 1 tbsp butter vegan butter
  • 1 tbsp olive oil extra virgin
  • 1 leek small, washed and sliced
  • 1 shallot finely chopped
  • 1 potato yukon gold, large, cut into 1/2 inch cubes
  • 4 cups vegetable stock unsalted
  • 1.5 cups peas frozen
  • 1 cup spinach
  • 1/4 cup mint fresh, washed, finely chopped
  • 1/2 lemon fresh, juice
  • 1 tsp salt
  • 1 tsp black pepper
  • 2 tbsp sunflower seeds

Instructions

  • In a large saucepan, over medium-high heat, heat butter and oil
  • Add leeks and shallots and saute for 3-4 minutes, until tender
  • Add potatoes and saute for 2-3 minutes
  • Pour in stock and bring to boil. Reduce heat to medium and simmer for 20 minutes, until potatoes are tender
  • Stir in peas, spinach and mint. Cook for 15 minutes
  • Add lemon juice, salt and pepper and stir well
  • Working in batches, transfer soup to high speed blender and puree until smooth
  • Ladle into bowls and garnish with seeds

Notes

  • Make sure to wash all vegetables before cooking. Leeks can hold a lot of grit and dirt.
  • You can adjust the consistency by adding more or less stock.
  • The potato will also affect the consistency, I find one is enough but if you prefer a really thick soup you can add an extra potato.
  • Use vegan butter to keep the dish vegan-friendly.
  • Use good quality vegetable stock (homemade if possible) some cheaper brands contain a ton of salt which will affect the end results and flavor.
  • The lemon juice really makes a difference and brings all the flavors together so don't skip it.
  • Remember to taste the soup before serving and adjust the seasoning with salt and pepper as needed.
  • Leftovers can be stored in the fridge for around 3 days and frozen in a suitable container for up to 6 months.
  • You can enjoy this soup hot or cold.
Nutrition Facts
Mint Pea Soup | Vegan, Gluten Free
Amount Per Serving
Calories 279 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 3g 15%
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 8mg 3%
Sodium 947mg 39%
Potassium 631mg 18%
Total Carbohydrates 38g 13%
Dietary Fiber 7g 28%
Sugars 11g
Protein 9g 18%
Vitamin A 90%
Vitamin C 69%
Calcium 11%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
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Hi, I’m Shahzadi, award-winning dietitian, TV show nutrition expert & mompreneur.
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