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Mint Pea Soup | Vegan, Gluten Free

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

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*
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.