Our delicious Pea and Mint Soup is a super healthy appetizer or snack that tastes great both warm and cold and is full of refreshing flavors. This bright green soup made from fresh peas and fragrant mint leaves is not only nutritious but also incredibly delicious. Our recipe is perfect for anyone looking to incorporate more vegetables into their diet and provides a nutritious blend of vitamins and minerals. Whether served as a light lunch or as an appetizer, this delicious soup is a real crowd-pleaser that will leave you feeling full and refreshed.
- 1 bunch of spring onions, cleaned and roughly chopped
- 1 medium potato, peeled and diced
- 1 garlic clove, crushed
- 850 ml vegetable or chicken stock
- 900 g young peas in the pod (makes about 250 g shelled peas)
- 4 tbsp chopped fresh mint
- large pinch of powdered sugar
- 1 tbsp fresh lemon or lime juice
- 150 ml buttermilk or sour cream
- Place the spring onions in a large pot with the potato, garlic and stock.
- Bring to a boil, reduce heat and simmer for 15 minutes until potato is very soft.
- To garnish, blanch 3 tablespoons of the peeled peas in boiling water for 2-3 minutes, drain, place in a bowl of cold water and set aside.
- Add the remaining peas to the soup base and simmer for 5 minutes – no longer, otherwise the wonderfully fresh taste of the peas will be lost.
- Stir in the mint, sugar and lemon or lime juice, allow to cool slightly, then transfer to a food processor or blender and blend until the mixture is as smooth as you like.
- Stir in half the buttermilk or sour cream, taste and season with salt and pepper.
- To serve the soup cold, cool it quickly and then place it in the refrigerator. You may need to add more broth before serving as it will thicken as it cools.
- To serve the soup hot, return it to the rinsed pot and reheat without boiling (so that the buttermilk or sour cream doesn’t curdle).
- Serve the soup in bowls, garnished with the remaining buttermilk and drained peas.
Equipment and tools
- potato peeler
- Medium sized pot
- A garlic press
- Blender or food processor
- measuring spoon
- measuring cup
- Hand juicer or citrus press
This recipe may contain the following allergens:
- Dairy products: buttermilk or sour cream
Storage and leftovers
Leftover pea and mint soup can be stored in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving.
The Health Benefits of Pea and Mint Soup
Pea and mint soup is not only a delicious and filling dish, but it also offers numerous health benefits. Packed with nutritious ingredients, this soup is a great addition to any balanced diet. Let’s take a closer look at the health benefits each ingredient offers.
1. Green onions
Green onions are a rich source of vitamins A and C, which play an important role in boosting the immune system and eye health. They also contain antioxidants that help protect the body from harmful free radicals.
Potatoes contain fiber and various vitamins and minerals and are a nutritious addition to soup. They provide sustainable energy and help regulate digestion. Potatoes are also a good source of vitamin B6, which supports brain function and supports the production of serotonin, a neurotransmitter that helps regulate mood.
Garlic is known for its powerful medicinal properties. It is traditionally used to strengthen the immune system, lower blood pressure and reduce the risk of heart disease. In addition, garlic contains compounds with antibacterial and antiviral properties.
Peas are a good source of fiber, protein, and essential vitamins and minerals. They are low in fat and calories, making them a healthy choice for weight management. Peas also contain antioxidants and anti-inflammatory compounds that contribute to overall health.
The aromatic herb mint not only adds flavor to the soup but also offers several health benefits. It supports digestion, reduces inflammation, and may help relieve symptoms of irritable bowel syndrome (IBS). Mint is also rich in antioxidants and can improve brain function and memory.
6. Powdered sugar
A small pinch of powdered sugar is used in this recipe and adds a touch of sweetness to balance the flavors. However, it is important to consume added sugar in moderation to avoid negative health effects.
7. Lemon or lime juice
Lemon or lime juice gives the soup a tangy taste and is also a good source of vitamin C. Vitamin C is important for immune function, collagen synthesis and iron absorption.
8. Buttermilk or sour cream
Adding buttermilk or sour cream creates a creamy and velvety soup consistency. However, these dairy products should be consumed in moderation as part of a balanced diet.
By incorporating pea and mint soup into your diet, you can enjoy a delicious dish while reaping the many health benefits of the ingredients. Be sure to adapt the recipe to your dietary preferences and needs.