Pea & mint soup

Pea & mint soup

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(54 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


  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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25th Apr, 2012
really nice, simple to make
22nd Feb, 2012
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.
5th Jan, 2012
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!
4th Jan, 2012
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
2nd Jan, 2012
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...
22nd Nov, 2011
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..
20th Sep, 2011
Just made this! Love it!
8th Sep, 2011
using the mint , is it suppose to be minty
6th Sep, 2011
Made this last night with frozen peas and also added a bag of watercress. It was very tasty and quick and easy to make.
12th Jun, 2011
we loved this soup, easy, quick and tasted wonderful, def will make again. (used 250g of frozen peas)


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