Pea & mint soup

Pea & mint soup

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(56 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
  • Healthy
  • Vegetarian

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
    Buttermilk pancake mixture in bowl with whisk



    There are two types of buttermilk. Traditional buttermilk is a thin, cloudy, slightly tart but…


  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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3rd Aug, 2017
Took on board some of the comments: cooked some bacon (fat cut off), added this in at the end before I blitzed everything. Used frozen peas instead, about 900g. Used a small white onion instead of spring onions. Left out the sugar. Didn't add cream, was planning on using Greek yoghurt but didn't think it needed it. Absolutely delicious and think the addition of bacon/ham really helps to round the flavour - tasted it before I added the bacon and thought it was a bit insipid without it. Lovely after this added extra though!
21st Jan, 2017
I used cheap frozen peas and it tasted lovely. My 9yr old daughter that doesn't eat peas absolutely loved this soup! !
16th Oct, 2016
I made this last weekend for a dinner party, absolutely Delicious and one to keep on my list
7th Jan, 2016
I used frozen peas and parsley instead of mint as really dislike mint. I think basil would work well too
29th Dec, 2015
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.
10th Jan, 2015
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!
19th Jan, 2014
Amazing soup lovely flavours and very filling
18th Jan, 2014
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!
6th Jan, 2014
Lovely soup. Very easy and quick to make. Used frozen peas and just as good!
11th Mar, 2013
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 **


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16th May, 2016
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.
8th Sep, 2015
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