This refreshing Chilled Pea and Mint Soup is the perfect light and vibrant starter for warm days. It’s creamy, subtly sweet, and has a hint of cooling mint. Quick to make and beautifully green, it’s ideal for entertaining or enjoying a simple, healthy lunch.

FULL RECIPE

Ingredients

• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 4 cups fresh or frozen peas
• 3 cups vegetable broth
• 1/2 cup fresh mint leaves
• 1/2 cup plain Greek yogurt (plus extra for garnish)
• Salt and pepper to taste
• Ice cubes (optional, for quick chilling)

Directions

1. Heat olive oil in a saucepan over medium heat. Add onion and garlic; sauté until soft and fragrant, about 5 minutes.
2. Add peas and vegetable broth. Bring to a boil, then reduce heat and simmer for 8–10 minutes until peas are tender.
3. Remove from heat and add fresh mint leaves. Let cool slightly.
4. Using an immersion blender or standard blender, purée the soup until smooth.
5. Stir in Greek yogurt, season with salt and pepper, and chill in the refrigerator for at least 1 hour.
6. If needed, add a few ice cubes before serving to chill further.
7. Serve cold, garnished with a swirl of yogurt and a few mint leaves.

Nutritional Information

• Calories: 180 per serving
• Protein: 7g
• Carbohydrates: 22g
• Dietary Fiber: 6g
• Sugars: 8g
• Fat: 7g
• Saturated Fat: 1.5g
• Cholesterol: 2mg
• Sodium: 450mg
• Vitamin A: 30% DV
• Vitamin C: 50% DV
• Calcium: 8% DV
• Iron: 15% DV

The History and Origin of Pea and Mint Soup

Pea and mint soup has roots in traditional British cuisine, where fresh garden peas and herbs like mint have long been staples. This combination dates back centuries as a springtime dish, celebrating the season’s first peas and fresh herbs. Historically, the soup was valued for its lightness and refreshing qualities, often served chilled during warmer months. Over time, chefs worldwide have adapted it, adding modern twists, but the classic simplicity remains beloved.

The Role of Mint in the Soup

Mint is the star herb in this soup, adding a fresh, cooling flavor that complements the natural sweetness of peas. Beyond taste, mint also aids digestion and offers a mild antibacterial effect. Its bright, aromatic presence elevates the soup, making it feel light and invigorating, which is perfect for a chilled dish meant to refresh the palate.

Nutritional Benefits of Peas

Peas are a nutritional powerhouse, rich in vitamins A, C, and K, as well as fiber and plant-based protein. They help support eye health, immune function, and digestive health. Including peas in the diet can aid in weight management due to their fiber content, which promotes fullness and healthy digestion. This soup provides a convenient and delicious way to enjoy these benefits.

Why Chilled Soup Is Ideal for Warm Weather

Chilled soups like this one are perfect for warmer weather because they are light, hydrating, and refreshing. Unlike hot soups, which can feel heavy in the heat, chilled soups cool the body down and provide essential nutrients without causing sluggishness. This makes pea and mint soup a great choice for spring and summer meals.

The Importance of Using Fresh Ingredients

Using fresh peas and mint leaves significantly enhances the flavor and nutritional value of the soup. Fresh peas have a sweeter, more vibrant taste compared to frozen or canned, while fresh mint adds a lively aroma that dried herbs cannot replicate. Fresh ingredients also retain more vitamins and antioxidants, making the soup healthier and more flavorful.

How Greek Yogurt Enhances Texture and Flavor

Greek yogurt adds creaminess and a subtle tang to the soup without the heaviness of cream. It enriches the texture, making it smooth and luscious, while contributing protein and probiotics, which support gut health. The yogurt balances the sweetness of peas and the sharpness of mint, creating a harmonious flavor profile.

Variations and Customizations

This soup is versatile and can be easily customized. Some variations include adding a splash of lemon juice for extra brightness, a pinch of chili flakes for heat, or substituting mint with basil or cilantro for a different herbaceous note. For a vegan version, coconut yogurt or cashew cream can replace Greek yogurt, maintaining creaminess while keeping it plant-based.

Serving Suggestions and Pairings

Chilled pea and mint soup pairs wonderfully with light salads, crusty bread, or delicate finger sandwiches, making it ideal for lunch or as an appetizer. Garnishing with fresh herbs, a drizzle of olive oil, or toasted nuts can add texture and visual appeal. It also works well alongside seafood dishes or grilled chicken for a balanced meal.

The Environmental Impact of Ingredients

Peas and mint are both environmentally friendly ingredients. Peas are nitrogen-fixing legumes, meaning they enrich the soil naturally and reduce the need for synthetic fertilizers. Mint is a hardy herb that requires minimal resources to grow. Using seasonal, locally sourced ingredients for this soup supports sustainable agriculture and reduces carbon footprint.

Cultural Adaptations Around the World

While pea and mint soup is traditionally British, variations appear globally. In Mediterranean cuisine, similar soups might include olive oil and lemon. In Middle Eastern cooking, herbs like mint are widely used to freshen vegetable dishes. The concept of chilled vegetable soups is common in many cultures, demonstrating the universal appeal of light, refreshing meals.

Health Benefits Beyond Nutrition

Besides the obvious nutritional benefits, this soup’s ingredients have other health-promoting properties. Mint helps relieve indigestion and nausea, peas provide antioxidants that combat inflammation, and yogurt offers probiotics that boost immune health. Regularly consuming such nutrient-dense soups can contribute to overall wellness and disease prevention.

The Simplicity and Speed of Preparation

One reason this soup is so popular is its simplicity and quick preparation time. With just a few basic steps and minimal cooking, you can create a gourmet-tasting dish in under 30 minutes. This makes it accessible to cooks of all skill levels and ideal for busy individuals looking for healthy, homemade meals.

How to Store and Reheat Chilled Soup

Chilled pea and mint soup stores well in the refrigerator for up to three days. To maintain freshness, keep it in an airtight container. If you prefer it slightly warm, reheat gently on the stove or in the microwave, but it’s best served cold. Adding fresh yogurt or herbs before serving after reheating helps restore the soup’s original texture and flavor.

Conclusion

Chilled Pea and Mint Soup is a delightful, nutritious dish that combines the sweetness of peas with the refreshing zing of mint, enhanced by creamy Greek yogurt. Its versatility, ease of preparation, and health benefits make it a perfect addition to any seasonal menu. Whether served as a light lunch, a starter, or a healthy snack, this soup offers a burst of flavor and nutrition that appeals to all ages and palates, making it a timeless recipe to enjoy year-round.