Pea & mint soup

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, questions and tips

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Comments (48)

ninad78's picture

Delicious. Used 250g of frozen peas, which worked fine.

jayniebabette's picture

can you use frozen peas instead? if so how many.

___dhj___'s picture

Made this, loved it!

leilabf's picture

I'am from Brazil and I'am trying to learn some english recipes, this one is great, loved it.

scribbler's picture

I love it! So tasty. Great for a starter as it's so simple to make.

fullertaylor's picture

Used ordinary onions and added a bunch of watercress. Lovely flavour and not too taxing for a hot evening.

wellhard's picture

So easy to do - added a few sprouts as well.

hostler's picture

This is one of my favourite recipes. Add chopped and fried pancetta cubes for extra flavour!


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