Mint Pea Soup | Vegan, Gluten Free
A delicious, light and comforting Green 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. Recipe amended from Chef Corbin's book.
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Soup
Servings: 4 people
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
- 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*
Fat 11g17%
Saturated Fat 3g15%
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 8mg3%
Sodium 947mg39%
Potassium 631mg18%
Carbohydrates 38g13%
Fiber 7g28%
Sugar 11g12%
Protein 9g18%
Vitamin A 4500IU90%
Vitamin C 56.9mg69%
Calcium 110mg11%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.