A refreshing and vibrant soup perfect for warm days, this Mint Pea Soup combines the natural sweetness of peas with the fresh, cooling notes of mint. It’s simple to prepare, naturally light, and makes an elegant starter for any summer meal.
FULL RECIPE
Ingredients
- 4 cups frozen peas
- 3 cups vegetable broth
- 1 cup fresh mint leaves, loosely packed
- 1/2 cup plain Greek yogurt
- 2 tablespoons fresh lemon juice
- 1 small shallot, chopped
- 1 tablespoon olive oil
- Salt and freshly ground black pepper to taste
Directions
- In a medium saucepan, heat olive oil over medium heat and sauté the shallot until soft and translucent, about 3–4 minutes.
- Add the vegetable broth and bring to a gentle simmer.
- Stir in the frozen peas and cook until tender, around 4–5 minutes.
- Remove the pan from heat and add the fresh mint leaves and lemon juice.
- Transfer the soup to a blender and blend until smooth. If necessary, do this in batches to avoid overfilling.
- Stir in the Greek yogurt until fully incorporated.
- Season with salt and freshly ground black pepper to taste.
- Chill in the refrigerator for at least 2 hours before serving.
- Serve cold, garnished with an extra dollop of yogurt or a few fresh mint leaves if desired.
Nutritional Information
- Serving Size: 1 cup
- Calories: 140
- Total Fat: 5g
- Saturated Fat: 1.5g
- Cholesterol: 5mg
- Sodium: 350mg
- Total Carbohydrates: 17g
- Dietary Fiber: 5g
- Sugars: 6g
- Protein: 7g
- Vitamin A: 30% DV
- Vitamin C: 45% DV
- Calcium: 8% DV
- Iron: 15% DV
Nutritional Benefits of Mint Pea Soup
Mint Pea Soup is a nutrient-rich dish packed with vitamins, minerals, and antioxidants. Peas provide a good source of plant-based protein, fiber, and essential nutrients like vitamin C, vitamin K, and folate. The addition of fresh mint boosts digestive health and offers anti-inflammatory properties. Combined with Greek yogurt, this soup provides calcium and probiotics that promote gut health. Overall, it is a light yet nourishing choice ideal for those seeking a wholesome and healthy appetizer.
Why Peas are a Great Ingredient
Peas are more than just a tasty legume; they are an excellent source of dietary fiber and protein, making them beneficial for maintaining blood sugar levels and supporting muscle repair. Their natural sweetness lends a delightful flavor to the soup without adding extra sugars. Moreover, peas contain antioxidants like flavonoids and carotenoids that help fight oxidative stress and reduce the risk of chronic diseases.
The Role of Fresh Mint in Flavor and Health
Fresh mint leaves bring a unique cooling and refreshing flavor to the soup, elevating its overall taste profile. Beyond flavor, mint supports digestion, helps soothe stomach discomfort, and has antimicrobial properties. Its aromatic oils also act as natural breath fresheners. The combination of mint and peas creates a vibrant and balanced taste that’s both soothing and invigorating.
Greek Yogurt’s Contribution
Greek yogurt not only adds creaminess and tang to the soup but also contributes valuable protein and probiotics. These probiotics aid in maintaining a healthy gut microbiome, which is essential for digestion and immune function. Additionally, Greek yogurt’s calcium content supports bone health, making this soup a smart choice for those looking for nutrient-dense meals.
Seasonal Appeal and Serving Suggestions
This chilled Mint Pea Soup is perfect for warmer months when light and refreshing meals are desired. Its bright green color and fresh flavors make it ideal as a starter for spring and summer dinners or elegant brunches. Garnishing with a dollop of yogurt, a sprinkle of fresh mint, or a drizzle of olive oil can add an extra layer of texture and appeal.
Dietary Considerations
Mint Pea Soup is naturally vegetarian and can easily be made vegan by substituting the Greek yogurt with a plant-based alternative like coconut yogurt. It’s gluten-free and low in calories, suitable for various dietary preferences and restrictions. Its high fiber content supports digestion, and the moderate protein content helps keep you full and satisfied.
How to Customize the Soup
The soup is versatile and can be customized to suit personal tastes. For a spicier version, a touch of fresh ginger or jalapeño can be added during cooking. To make it richer, some people blend in avocado or a splash of cream. For extra texture, garnishing with toasted nuts or croutons creates a delightful contrast to the smooth soup.
The Soup’s Place in a Balanced Meal
Mint Pea Soup works wonderfully as a light appetizer or a side dish complementing a larger meal. It pairs well with crusty bread, salads, or grilled proteins like chicken or fish. Its nutrient profile and hydrating qualities help balance richer or heavier dishes, making it a valuable addition to any meal plan.
Sustainability and Ingredient Sourcing
Using frozen peas makes this soup accessible year-round while minimizing food waste since frozen vegetables last longer than fresh ones. Choosing organic or locally sourced ingredients, especially mint and yogurt, can enhance the quality and sustainability of the dish. This approach supports environmentally friendly practices and promotes healthier eating.
Cultural and Culinary Context
Pea soups have been enjoyed worldwide for centuries, celebrated for their comforting texture and natural sweetness. The addition of mint is common in Middle Eastern and Mediterranean cuisines, where fresh herbs are prized for their flavor and health benefits. This chilled version offers a modern twist, aligning with contemporary trends for fresh, clean eating.
Storing and Reheating Tips
Because this is a chilled soup, it stores well in the refrigerator for up to 3 days. To maintain its fresh flavor, keep it covered tightly. It’s best served cold, so if reheating is necessary, warm gently and add extra yogurt or mint afterward to restore brightness. Freezing is not recommended as it may affect texture and flavor.
Conclusion
Mint Pea Soup is a delicious, refreshing, and nutritious dish that fits seamlessly into a healthy lifestyle. Its vibrant green color and bright flavors offer both aesthetic and culinary appeal. With its versatility, dietary benefits, and ease of preparation, it is an excellent choice for those seeking a light yet satisfying starter or snack. Incorporating this soup into your meal rotation can provide both enjoyment and nourishment, making it a worthwhile addition to any kitchen repertoire.