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+ servings

Creamy Vegan Pea and Mint Soup No Dairy

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The best creamy vegan pea and mint soup! This fresh one-pot wonder is velvety, dairy-free, and the perfect quick vegetarian soup idea.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 1
Course: Soup
Cuisine: vegetarian
Calories: 260

Ingredients
  

  • 1 tablespoon extra-virgin olive oil plus more for serving
  • 2 tablespoons unsalted butter 1 ounce
  • 1 medium red onion finely chopped
  • 1 clove garlic minced
  • 750 g fresh or frozen peas 5 cups, divided
  • 75 g fresh mint leaves 1 cup, coarsely chopped
  • 1 litre vegetable stock 3 1/2 cups, divided
  • 1/8 teaspoon sea salt or to taste
  • 1/8 teaspoon freshly ground black pepper or to taste
  • 75 g freshly grated Parmesan cheese 1/2 cup, optional, for serving

Method
 

  1. Heat olive oil and butter in a large saucepan over medium heat. Add the onion and cook, stirring, until soft, about 10 minutes. Stir in the garlic and cook for 30 seconds.
  2. Stir in 3 3/4 cups of peas, the mint, and 2 3/4 cups of stock. Cover and simmer for 10 minutes until the peas are soft.
  3. Carefully blend the soup until smooth and return it to the pan.
  4. Add the remaining 1 1/4 cups of peas and 3/4 cup of stock. Simmer for 5 minutes until the peas are cooked, then season with salt and pepper.
  5. Place Parmesan in serving bowls, pour the soup over it, and finish with a drizzle of olive oil.

Nutrition

Calories: 260kcalCarbohydrates: 20gProtein: 9gFat: 16gSaturated Fat: 6gCholesterol: 20mgSodium: 400mgFiber: 5gSugar: 5g

Notes

Pea Selection: I almost always use frozen peas for this because they are flash frozen at their peak and usually taste much sweeter than the fresh ones I find at the market.
Blending Safety: When you move the hot liquid to a blender, please remember to only fill it halfway: I once had a messy kitchen disaster when the steam pressure blew the lid off a full jar.
The Cheese Trick: Placing the Parmesan at the bottom of the bowl before pouring the soup is a technique I love because it creates these wonderful, melty surprises as you eat.
Texture Balance:
I really recommend keeping those whole peas for the final step rather than blending everything: the contrast between the smooth base and the firm peas makes every spoonful more interesting.
Mint Control: If you are worried about the mint being too overbearing, you can start with a smaller amount: I find that the strength of fresh mint can vary wildly depending on how much sun the plant got.
Storage Tip: This soup stays delicious in the fridge for about three days, but I suggest reheating it gently on the stove so you do not lose that beautiful, bright green color.
Stock Choice: I prefer using a light vegetable stock for this recipe so that the delicate flavor of the mint and peas can really shine through without being overshadowed.