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 (48)

Natnif's picture

I made this last weekend for a dinner party, absolutely Delicious and one to keep on my list

catie74's picture

I used frozen peas and parsley instead of mint as really dislike mint. I think basil would work well too

HannLepp's picture

This was yummy and so so easy! I used yoghurt and shallots instead of cream and onion, leaving out the sugar, but it seems like any similar combination would work just as well. Can't really go wrong. I didn't have a blender to hand so it was one ugly soup. Tasted good though! Would recommend as a way to use up frozen peas.

CookingQueen87's picture

Really delicious, light soup, perfect as a starter (what I used it for) or just a lunchtime snack. I left the potatoes out of my soup, as I wanted it to be more of a consommé, but the taste was just as beautiful. I also didn't put any sugar in, as I felt the mint would be sweet enough, and I filtered out the pea 'mush' after blitzing. Absolutely lovely soup, and everyone wanted seconds!

sezza100's picture

Amazing soup lovely flavours and very filling

cathscott's picture

Very tasty. As it's January I made it with frozen peas simmered for 1 minute. Seasonal food is great but I really enjoyed the taste of summer while it's pouring with rain and cold outside!

jillyhulme's picture

Lovely soup. Very easy and quick to make. Used frozen peas and just as good!

babs60's picture

Lovely, easy to make soup, but replaced the spring onions with a large red onion, used 300g of frozen peas instead of fresh, left out the buttermilk/soured cream & added some chopped up smoked ham. I think without the ham this soup would have been a bit bland & I'm afraid I would have only given it 2 **

hvs14's picture

Lovely soup - good for frozen peas soon. Reminds me of springtime in the middle of winter!

mcnvandenbrink's picture

Sp tasty and easy to make, will share it for sure!

sllyst's picture

Just whizzed this up for lunch now, used frozen peas and was lovely, quick and easy!

christellepp's picture

I'm a newly wed who has just gotten interested into cooking. This is the first recipe I ever tried, ever!!! And it was delicious!!! I was so proud of me and so was my husband. As I was so worried about getting it straight, I also searched on YouTube for this recipe, and I came out with a mix (which is not as calorie-free, but quite tasty):
- I fried the potato a little bit, using olive oil, garlic, and onion. And then I added the chicken stock.
- I also used 250 g of frozen peas, worked perfectly fine.
I'm loving this website!!! Easy, well-explained recipes and excellent results!

mollymango's picture

This was great! So tasty and easy to cook! I will make this again, as it's so healthy. Mmmmm lovely!

liddy1x's picture

Delicious soup, couldn't recommend more. I found it was also fine to freeze.

yollandhouse's picture

Keen to make this in advance - does anyone know if you can freeze it successfully?

brieloveer's picture

Frozen peas, shallots instead of spring onions, ham stock cube, and added a bag of watercress - gorgeous! We like a creamy soup but I wanted to keep this healthy - 2 teaspoons of low-fat cream cheese before blitzing and it was just like a cream soup. Thing is, I actually forgot the mint the first time (!) and we much preferred it to the minty batch I made this time.

oxxoxx's picture

Used frozen peas, greek yogurt and bouillon cubes, and it STILL came out completely awesome. Foolproof recipe.

lucyupinthesky's picture

Wonderful! As someone else wrote, I used frozen peas and it came out lovely. I will definitely make it again!

greenlung's picture

really nice, simple to make


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Tips (2)

Olivia-W's picture

Used frozen peas and worked just the same, also didn't have any potatoes so used half a butternut squash and instead of spring onions just regular is fine, finally we also added celery, leek and fennel. Results were yummy. Never be scared to improvise.

mandvbrown's picture

This is a superb recipe. I made it without sour cream or buttermilk and just added a bit to serve. It's delicious and even passed the 'mum test'.... she loved it