Pea & mint soup

Pea & mint soup

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(48 ratings)

Prep: 10 mins Cook: 20 mins Ready in 25-30 minutes


Serves 4
A superhealthy starter or snack that's great hot or cold

Nutrition and extra info

  • Freezable
  • Vegetarian
  • Healthy

Nutrition: per serving

  • kcal108
  • fat1g
  • saturates1g
  • carbs17g
  • sugars1.6g
  • fibre4g
  • protein8g
  • salt0.84g
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  • 1 bunch spring onions, trimmed and roughly chopped
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 1 medium potato, peeled and diced



    The world's favourite root vegetable, the potato comes in innumerable varieties. A member of…

  • 1 garlic clove, crushed
  • 850ml vegetable or chicken stock
  • 900g young pea in the pod (to give about 250g/9oz shelled peas)



    A type of legume, peas grow inside long, plump pods. As is the case with all types of legume,…

  • 4 tbsp chopped fresh mint



    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • large pinch caster sugar
  • 1 tbsp fresh lemon or lime juice



    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 150ml buttermilk or soured cream


  1. Put the spring onions into a large pan with the potato, garlic and stock. Bring to the boil, turn down the heat and simmer for 15 minutes or until the potato is very soft. For the garnish, blanch 3 tbsp of the shelled peas in boiling water for 2-3 minutes, drain, put in a bowl of cold water and set aside. Add the remaining peas to the soup base and simmer for 5 minutes – no longer, or you will lose the lovely fresh flavour of the peas.

  2. Stir in the mint, sugar and lemon or lime juice, cool slightly then pour into a food processor or liquidiser and whizz until as smooth as you like. Stir in half the buttermilk or soured cream, taste and season with salt and pepper.

  3. To serve the soup cold, cool quickly, then chill – you may need to add more stock to the soup before serving as it will thicken as it cools. To serve hot, return the soup to the rinsed-out pan and reheat without boiling (to prevent the buttermilk or soured cream from curdling).

  4. Serve the soup in bowls, garnished with the remaining buttermilk and the drained peas.

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Comments (48)

loakley1968's picture

I thought this was a little disappointing and have had better results using some good veg. stock and then blitzing with frozen peas and fresh mint. I thought the addition of the potato made it too starchy.

harrikingsford's picture

This recipe is very quick and easy to make. I used frozen petite pois and no cream, but a dash of milk and it was lovely. Also very low calories but extremely tasty. Delish!

beachdun's picture

I used this as part of a starter for a New Year celebration dinner, it went down well when reheated a day later. I used Frozen Peas too. It's a good ratio of pea to mint. I left out the sugar and buttermilk, using a lime instead but I had made my veg stock from scratch, onion carrot, celery and a bay leaf so I think it was sweet enough

helq99's picture

Great soup and recipe. Now I'm going to look for more healthy 5* recipes on the website! Used 300g of frozen peas, and a large onion instead of the spring onions. Actually I couldn't tell the difference in taste when I made it with a regular onion versus spring onions...

g_roskilly's picture

I used frozen peas, creme fraiche and shallots instead of sour cream and spring onions, my partner loved it and wants it again and again now..

ashlovesfood's picture

Just made this! Love it!

cjkelly's picture

using the mint , is it suppose to be minty

sarahmintcake's picture

Made this last night with frozen peas and also added a bag of watercress. It was very tasty and quick and easy to make.

stephenjoanne's picture

we loved this soup, easy, quick and tasted wonderful, def will make again. (used 250g of frozen peas)

Frantic Flapjack's picture

This was really lovely - easy to make and light and tasty.

mariabudgen's picture

Made this for lunch yesterday and loved it. As only 2 of us, I halved the ingredients, though used slightly more than half quantity of frozen peas (about 150g). Once liquidised, I returned to the pan and reheated with some chopped sliced ham (other half doesn't "do" vegetarian!). Didn't have enough sour cream to stir through, so just added a few blobs to each bowl after serving, which we then stirred through. Will definitely make again.

chaumurky's picture

So simple, so quick and absolutely delicious! Made this from chives instead of spring onions, apart from the lemon everything else came from the garden. Gormet food for nearly nothing!

lady_harkness's picture

As a student on a low budget and with little time to spare during this exam period, this is one perfection of a low cost easy to cook soup. I recommend it even if your not so keen on vegetable soups, it will surprise you. Compromise on cost, but not flavour with this pleasingly tangy and exciting soup.

anusha23's picture

I made this on recommendation from a friend, but was cautious as the combination of mint and peas did not seem appetizing. Have to say I loved it and will definitely making this again!

marylouise17's picture

An excellent soup! The whole family loved it. I cheated and used about 300g of frozen peas and it turned out lovely. I will definitely be making this again.

greeneyesart's picture

What a Wonderful soup this is !......I garnished mine with tiny cubes of feta cheese instead of the remaining sour cream and served with a toated wholemeal bagel............DELICIOUS !!!!

-tinks's picture

I use frozen peas each time I make this. Everyone I have cooked this for loved it! Excellent.

juels007's picture

Other than podding the peas ( which was a tad anoying) very easy to cook and the best soup I have ever made. The only thing I was wondering has anyone made any adaptions such as natural yogurt to keep the calorie content down?

andy_pere09's picture

WOW... I made this for a family dinner and it received so many compliments. Used yogurt instead of buttermilk. Will be making it again soon.


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