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.
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*
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.