This Mint Pea Soup is a refreshing, vibrant green dish that’s perfect for hot days or as a light appetizer. With the natural sweetness of peas and the cooling zest of fresh mint, this chilled soup is smooth, creamy, and surprisingly satisfying. It’s an easy, make-ahead recipe that’s also healthy and loaded with fiber, antioxidants, and plant-based protein.

FULL RECIPE

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups frozen peas (or fresh if available)
• 3 cups vegetable broth
• 1/4 cup fresh mint leaves, chopped
• 1/2 cup coconut milk or heavy cream (optional for creaminess)
• Salt and pepper, to taste
• Juice of 1/2 lemon
• Optional toppings: plain yogurt or crème fraîche, pea shoots, extra mint leaves

Directions

1. In a large saucepan, heat olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
2. Add garlic and cook for another 1 minute until fragrant.
3. Stir in the peas and pour in the vegetable broth. Bring the mixture to a boil, then reduce heat and simmer for about 5–7 minutes until peas are tender.
4. Remove from heat and stir in the fresh mint leaves.
5. Using an immersion blender or transferring to a countertop blender in batches, puree the soup until smooth.
6. Stir in the coconut milk or cream if using. Add lemon juice and season with salt and pepper to taste.
7. Let the soup cool to room temperature, then refrigerate for at least 2 hours until well chilled.
8. Serve cold, garnished with a dollop of yogurt, fresh mint, or pea shoots if desired.

Nutrition Facts

• Calories: 190
• Total Fat: 10g
• Saturated Fat: 4g
• Cholesterol: 0mg
• Sodium: 520mg
• Total Carbohydrates: 21g
• Dietary Fiber: 6g
• Sugars: 6g
• Protein: 6g
• Vitamin A: 20% DV
• Vitamin C: 60% DV
• Calcium: 4% DV
• Iron: 10% DV

Seasonal Appeal and Refreshing Qualities

Mint Pea Soup is a quintessential warm-weather dish, offering a cooling and hydrating option ideal for spring and summer. Served chilled, it provides relief from high temperatures while still offering comfort and nourishment. The inclusion of mint enhances the soup’s refreshing profile, giving it a light, aromatic lift that’s perfect for cleansing the palate and resetting the senses. Whether as a starter or a light lunch, this soup brings seasonal vibrancy to any meal.

Nutritional Power of Green Peas

Green peas are the main ingredient and a powerhouse of plant-based nutrients. They’re an excellent source of protein, fiber, and essential vitamins such as Vitamin K, C, and several B-complex vitamins. Their low glycemic index and high fiber content help support digestive health and blood sugar control. This makes the soup not only satisfying but also ideal for those following a health-conscious or vegetarian diet.

The Role of Fresh Mint in Digestion and Flavor

Mint is more than a garnish in this soup—it plays a central role both in flavor and functionality. Its bright, cooling taste complements the sweetness of the peas while aiding digestion and relieving symptoms such as bloating and indigestion. The menthol in mint also stimulates the sensory nerves, creating a cooling sensation that enhances the refreshing nature of this chilled dish.

Great for Make-Ahead and Meal Prep

Chilled Mint Pea Soup is perfect for busy lifestyles. It can be made ahead of time and stored in the refrigerator for several days, allowing the flavors to deepen and develop. This convenience makes it a great option for meal prep, entertaining, or enjoying healthy homemade meals without daily cooking. Plus, its smooth texture and beautiful green color make it an elegant presentation item for guests.

Vegan and Dairy-Free Modifications

This recipe is naturally plant-based and can easily be made dairy-free by using coconut milk or nut-based creams instead of traditional cream. This allows the dish to cater to a wide variety of dietary needs, including vegan, lactose-intolerant, and paleo-friendly diets. These modifications do not sacrifice creaminess or taste, making it an inclusive dish for diverse eaters.

Supports Detox and Immune Function

Packed with antioxidants, chlorophyll, and anti-inflammatory compounds, this soup is supportive of detox processes and immune system health. Green peas are rich in antioxidants such as flavonoids and polyphenols, while mint contains rosmarinic acid, which has immune-boosting properties. Together, they contribute to a soup that is not only satisfying but also healing and protective.

Low-Calorie Yet Filling Option

Despite its creamy texture and rich flavor, this soup is surprisingly low in calories. Thanks to its high fiber and protein content, it promotes satiety without excess caloric load. This makes it a smart choice for those watching their weight or trying to manage portion sizes, offering a satisfying dish without compromising nutritional goals.

Perfect for Entertaining and Plating Elegance

This chilled soup can be served in a variety of creative ways—from elegant glass bowls to shot glasses for appetizer tastings. Garnishes like crème fraîche, pea shoots, or mint leaves add visual appeal and elevate the dining experience. Its vibrant color and sophisticated taste make it ideal for serving at garden parties, brunches, or formal dinners.

Kid-Friendly and Introduction to Greens

The natural sweetness of peas and the mellow mint flavor make this a kid-friendly introduction to green vegetables. Blended into a smooth soup, it’s also a great way to increase vegetable intake in picky eaters. When served slightly warm instead of chilled, it may be even more appealing to children, offering flexibility for family dining.

Versatile Base for Culinary Creativity

This soup serves as a great base for customization. You can incorporate other herbs like basil or dill, swirl in pesto, or add toppings such as chopped nuts or crumbled feta for different textures and flavor profiles. The foundational blend of peas and mint pairs well with a variety of ingredients, allowing cooks to get creative and tailor the soup to personal preferences or seasonal availability.

Sustainable and Budget-Friendly Choice

Green peas are widely available, often inexpensive, and sustainable as a crop due to their nitrogen-fixing properties in the soil. Using frozen peas makes the recipe accessible year-round without sacrificing flavor or nutrition. This makes Mint Pea Soup not only a healthy and tasty option but also one that’s mindful of both budget and the environment.

Culinary Simplicity with Gourmet Impact

Though the ingredients and method are simple, the final product is gourmet in flavor and presentation. It’s a reminder that elegance doesn’t always require complexity. With just a few high-quality ingredients, Mint Pea Soup manages to be creamy, flavorful, aromatic, and light—all qualities that contribute to its enduring popularity in both home kitchens and fine dining establishments.

Conclusion

Mint Pea Soup is more than just a chilled appetizer—it’s a refreshing, nutritious, and elegant dish that suits a variety of dietary needs, lifestyles, and culinary occasions. It embodies seasonal eating, supports wellness, and offers creative potential for cooks at any level. With its vibrant color, bright flavor, and easy preparation, this soup is a must-try for anyone seeking a light yet satisfying dish that brings out the best in natural ingredients.