Pea & mint soup

Pea & mint soup

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(53 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, questions and tips

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4th Sep, 2012
Sp tasty and easy to make, will share it for sure!
sllyst's picture
1st Sep, 2012
Just whizzed this up for lunch now, used frozen peas and was lovely, quick and easy!
24th Aug, 2012
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
1st Aug, 2012
This was great! So tasty and easy to cook! I will make this again, as it's so healthy. Mmmmm lovely!
13th Jul, 2012
Delicious soup, couldn't recommend more. I found it was also fine to freeze.
27th Jun, 2012
Keen to make this in advance - does anyone know if you can freeze it successfully?
24th Jun, 2012
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.
8th May, 2012
Used frozen peas, greek yogurt and bouillon cubes, and it STILL came out completely awesome. Foolproof recipe.
25th Apr, 2012
Wonderful! As someone else wrote, I used frozen peas and it came out lovely. I will definitely make it again!
25th Apr, 2012
really nice, simple to make


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