Chilled Pea and Mint Soup is a perfect dish to enjoy in the spring when the weather starts to warm up. It's refreshing, light, and full of vibrant flavors. This soup is also quick and easy to make, making it ideal for busy days when you still want something healthy and delicious.
The combination of sweet peas and fresh mint gives the soup its unique taste. You only need a few simple ingredients, many of which you might already have in your kitchen. Chilling the soup also enhances its refreshing quality, making it an excellent starter or a light meal.
Making this soup involves blending cooked peas, mint, and a few other ingredients into a smooth mixture. The result is a creamy yet refreshing dish that you can serve cold. Try it once, and you'll see why it's a go-to recipe for so many people during the spring season.
Table of Contents
Essential Ingredients
To create a refreshing and delicious chilled pea and mint soup, you need a few key components. These ingredients can be grouped into base components, flavor enhancers, and considerations for special diets.
Base Components
The main ingredients of this soup are peas and stock. You can use either fresh peas or frozen peas. Fresh peas might have a slightly better taste, but frozen peas work just as well and are easier to find year-round.
Stock is another essential ingredient. You have options like vegetable stock, chicken stock, or even water if you're aiming for a lighter taste. Stock adds depth and richness to your soup's flavor.
Onions and garlic are also important. Diced onions and minced garlic are sautéed in some olive oil or unsalted butter to build the soup's base flavor. You can also add a celery stalk for extra flavor.
Flavor Enhancers
To boost the taste, mint is vital. Use fresh mint leaves for the best flavor. They add a cooling effect that pairs well with the peas.
Lemon juice adds a touch of acidity to brighten the soup. Just a bit of kosher salt and black pepper helps to enhance all the other flavors.
Crème fraîche, heavy cream, or plain Greek yogurt can be used to add creaminess. These ingredients create a smooth texture and add richness. For extra flavor, you can garnish the soup with items like extra virgin olive oil, micro greens, or even a sprinkle of chopped chives.
Special Diet Considerations
For those following a vegetarian or vegan diet, use vegetable stock instead of chicken stock. You can also skip dairy by using a plant-based cream, such as coconut cream or cashew cream.
Ensure you use unsalted butter to control the salt content if you're watching your sodium intake. Adjust the amount of kosher salt to taste.
If you want to make the soup lighter, consider reducing or replacing the cream with a dollop of Greek yogurt. This keeps the soup creamy while cutting down on calories.
Preparation Techniques
Making chilled pea and mint soup is simple and can be done in a few steps. These include cooking the ingredients and serving the soup with the best accompaniments.
Cooking Process
Start by heating some olive oil in a large pot over medium heat. Add diced onions and cook until they soften, about 5-8 minutes. Toss in the garlic and cook for another minute.
Next, add the peas and vegetable stock. You can use either frozen or fresh peas. Bring the mixture to a simmer and cook for around 5-8 minutes until the peas are tender. If you want a creamier texture, you can add a bit of plain Greek yogurt during this step.
After the peas are cooked, remove the pot from the heat. Stir in the mint leaves and let the mixture cool slightly. Use a blender or Vitamix to blend the soup until smooth. If you prefer a finer texture, strain the soup through a fine sieve.
The soup can be enjoyed immediately, but it tastes best when refrigerated for a few hours or overnight. This allows the flavors to meld together perfectly.
Serving Suggestions
When serving your chilled pea and mint soup, presentation makes a big difference. Pour the soup into bowls and garnish with microgreens, a drizzle of olive oil, or some fresh mint leaves.
Pair the soup with crusty bread for a light meal, or serve it as a starter for a larger dinner. You can also add a touch of lemon juice for extra freshness, or cream for a richer texture.
Another great serving idea is topping the soup with pea tendrils or croutons. This adds a nice crunch to the smooth soup. Refrigerate any leftovers and enjoy the soup within a couple of days for the best flavor.
Recipe Variations and Accompaniments
Chilled pea and mint soup can be jazzed up with protein pairings and vegetable add-ins to create a tasty and more complete meal. This section will explore some exciting combinations.
Protein Pairings
Salty and crispy bacon makes a good topping for pea and mint soup. Crumble a few strips over your soup for a delightful crunch and smoky flavor. Shrimp is another great option. Grill or sauté the shrimp with a bit of lemon juice and garlic, then place a few on top of the soup for an elegant touch.
For a lighter protein, use shredded chicken breast. Poach the chicken in chicken broth for extra flavor, shred it finely, and add it to your bowl. If you prefer a vegetarian option, try some crumbled feta or slices of boiled egg. These provide enough protein while complementing the refreshing taste of the soup.
Vegetable Add-Ins
Adding extra vegetables can enhance the flavors and textures of your chilled pea and mint soup. Potato is a popular choice; its creamy texture mixes well when blended. Small cubes of cucumber add a refreshing crunch, and their coolness plays nicely with the mint.
Lettuce leaves, especially varieties like butter lettuce or baby spinach, can be blended into the soup for extra nutrients and a milder flavor. You could also stir in some finely chopped leeks or celery for a subtle depth.
Finally, garnish your bowl with microgreens like pea tendrils or sorrel. These tiny greens not only look beautiful but also enhance the taste with their delicacy.
How to Make Chilled Pea and Mint Soup
This chilled pea and mint soup is refreshing and easy to make. Here’s what you'll need and how to prepare it.
Ingredients:
- 1 tbsp olive oil
- 1 medium onion, peeled and diced
- 1 celery stalk, chopped
- 1 clove garlic, peeled and diced
- 400g fresh or frozen peas
- 800ml vegetable stock
- 1 medium potato, peeled and chopped
- Fresh mint leaves (about 2 handfuls)
- Salt and pepper to taste
- Lemon juice, to taste
Tools and Equipment:
- Medium saucepan
- Wooden spoon for stirring
- Blender or immersion blender
- Bowl for chilling
Instructions:
- Heat the oil in a medium saucepan over medium heat.
- Cook the onion and celery for 5-8 minutes, stirring regularly, until soft.
- Add garlic and cook for another minute.
- Add peas, potato, and stock to the pot. Increase the heat and bring to a boil.
- Simmer for 10–15 minutes until the peas and potato are tender.
- Remove from heat and add the fresh mint leaves.
- Blend the soup until smooth using a blender or immersion blender.
- Season with salt, pepper, and lemon juice according to your taste.
- Transfer to a bowl and refrigerate until chilled, at least 2 hours.
Recipe Notes:
- For a creamier texture, add a splash of cream before blending.
- If you don’t have fresh mint, you can use dried mint, but fresh is recommended for better flavor.
- Taste the soup once chilled and adjust seasoning if needed.
- Tip: Garnish with a few whole peas and mint leaves for a pretty presentation.
Nutrition and Health Benefits
Chilled pea and mint soup is not only refreshing but also packed with nutrients. It's a great way to enjoy a healthy meal during hot summer days.
Here's a look at the nutritional breakdown per serving (two cups):
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Protein | 10 grams |
| Carbohydrates | 30 grams |
| Dietary Fiber | 8 grams |
| Sugars | 10 grams |
| Fat | 4 grams |
| Saturated Fat | 1 gram |
| Sodium | 300 milligrams |
| Vitamin A | 30% of Daily Value |
| Vitamin C | 50% of Daily Value |
| Iron | 10% of Daily Value |
| Calcium | 4% of Daily Value |
Peas are the main ingredient and a great source of protein and fiber. This helps keep you full and supports digestive health. Mint adds a fresh flavor and may help with digestion and nausea.
The soup is low in calories and fat but rich in vitamins and minerals.
Vitamin A helps with vision, and Vitamin C boosts your immune system.
Having this soup chilled is perfect for summer. It’s light, hydrating, and refreshing, offering cooling relief from the heat.
Storage and Leftover Tips
Store your chilled pea and mint soup in an airtight container. This helps keep the flavor fresh and prevents spills in the fridge. Make sure the container is sealed properly.
You can keep the soup in the refrigerator for up to three days. When you're ready to eat the leftovers, stir the soup well and season to taste again. Sometimes the flavors can change a bit after sitting.
For longer storage, freeze the soup. Use freezable, airtight containers for this. Leave some space at the top of the container because the soup will expand as it freezes.
To thaw, move the container to the fridge and let it defrost overnight. Avoid quick defrosting methods like the oven, as they can change the texture of the soup.
After thawing, give the soup a good stir and check the taste. You may need to adjust the seasoning. Serve the chilled soup as is, or for a different twist, warm it up gently on the stove.
Remember to only reheat the amount you plan to eat. Reheating and cooling soup multiple times can affect its taste and safety. Enjoy your delicious soup!
Frequently Asked Questions
Chilled pea and mint soup is a refreshing and easy dish to prepare. Below are some commonly asked questions about making this delightful soup.
What ingredients are needed for a traditional pea and mint soup?
You will need fresh or frozen peas, fresh mint, vegetable stock, olive oil or neutral oil, leeks or onions, garlic, and a touch of cream or Greek yogurt. Optional garnishes include microgreens and a drizzle of extra-virgin olive oil.
Can frozen peas be used to make pea and mint soup, and if so, how?
Yes, frozen peas work well. Simply add them to boiling water or broth and cook until tender, usually about 3–5 minutes. Then blend with the other ingredients.
What type of broth is best for chilled pea and mint soup?
Vegetable broth is commonly used for its light and fresh flavor. Chicken broth can also be used if you prefer a richer taste.
Can I add other vegetables to the chilled pea and mint soup?
You can add vegetables like spinach, celery, or even zucchini. Make sure they are cooked and blended well with the peas to keep the smooth texture of the soup.
What are some other variations of pea and mint soup?
You might add different herbs like basil or dill, use coconut milk instead of cream for a dairy-free option, or even add a splash of lemon juice for a citrusy kick.
How do I prevent my chilled pea and mint soup from being too watery?
Use the proper ratio of peas to broth. Start with less broth and add more if needed. Blending the soup thoroughly helps achieve a thicker consistency. For extra thickness, add a small potato.
How do I keep the vibrant green color of the pea and mint soup?
Blanch your peas by boiling them briefly and then plunging them into ice water. Also, blend the soup quickly and avoid overcooking. Fresh mint added just before blending helps maintain the green color.
Can I make a chilled pea and mint soup without dairy?
Yes, you can. Substitute cream or yogurt with coconut milk, almond milk, or leave it out entirely for a lighter soup.
How long does chilled pea and mint soup last in the refrigerator?
It can be stored in an airtight container in the refrigerator for up to 3 days. Stir well before serving, as it may separate slightly with time.
What is the origin and history of pea and mint soup?
Pea and mint soup has roots in European cuisine, particularly British. It's often enjoyed in spring and summer, when peas and mint are fresh and plentiful. This soup is valued for its refreshing taste and simplicity.
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