Pea & mint soup

Pea & mint soup

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(76 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


  • 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…

  • 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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Tracey Guthrie's picture
Tracey Guthrie
6th Jul, 2020
Wonderful as a starter. Like many others I also used frozen peas and scattered crispy bacon on top
30th May, 2020
Amazing soup. I blitzed the whole thing rather than having some whole peas. Didn't have buttermilk or sour cream so served it with cream cheese on toast (I highly recommend). A recipe to keep forever.
21st Jan, 2019
This is one of my favourite soups very quick to do - I do as per the recipe but use frozen peas about 600g and up the stock, potatoes and lemon juice a bit ....I serve it with crispy smoked bacon on top of a blob of sour cream and lots of crusty bread’s yummy :-) x
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!
girlracerxr3i's picture
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


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24th Aug, 2018
This is one of my favourite soups to make, its quick and it's delicious! If you want the creaminess of the soured cream or buttermilk - but not the extra calories, or in my case points, add a few florets of cauliflower - trust me!
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
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