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Home » Recipes » Easy Vegan Pea and Mint Soup

Easy Vegan Pea and Mint Soup

Jul 7, 2020 by The Pesky Vegan | 10 Comments

238 shares
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This easy vegan pea and mint soup falls straight into the category of light and summery food. Healthy, high in protein, and gluten-free, it makes for a quick and simple lunch or appetiser.

Easy Vegan Pea and Mint Soup

I don't know who the first person was to combine peas and mint, but they were a smart person. The ingredients work so well together and it's hard to think of a more summery soup than this one.

If you have any leftovers, I highly recommend adding them to this vegan pea and mint risotto. The recipe outlines how to replace some of the veg stock with this soup for extra flavour.

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Easy Vegan Pea and Mint Soup

Is vegan pea and mint soup healthy?

Pea and mint soup is a very healthy option for a light lunch or appetiser. The dish is low in calories and fat, with the peas providing an excellent source of plant-based protein and fibre.

In one serving of this recipe you'll find:

  • Calories: 238 kcal
  • Protein: 14 grams (28% of RDA)
  • Fibre: 13 grams (54% of RDA)
  • Vitamin C: 87 mg (105% of RDA)

As you can see, delicious little green peas pack quite the nutritional punch. Why not try roasted peas for a healthy snack?

Which peas are best?

Green Peas Close-Up

You can use any peas you like in this soup recipe. If you have an abundance of fresh peas and don't mind shelling them, by all means use those. Frozen peas are absolutely fine, especially since they're usually frozen very soon after picking.

If you have the option, I'd highly recommend getting your hands on “sweet petite peas” or petit pois. These are picked earlier than standard green peas, meaning they're slightly smaller with a softer skin and sweeter taste.

If you want to learn more about peas and other legumes, check out my Beginner's Guide to Pulses.

Which mint to use?

Fresh Mint Plant

At the time of writing, it's early summer and the mint plant in our garden is hitting peak production rates. This common garden mint, also known as spearmint, is the stuff to use.

Regardless of where you get your supply from, I'd recommend using fresh mint instead of dried. The point at which you add it to the soup doesn't matter too much, so I just throw it in with the stock.

Fun facts: The Romans used mint to improve digestion and freshen their breath, while the ancient Greeks supposedly rubbed it on their arms as they believed it would make them stronger. Those guys would have been all over this soup.

How to make vegan pea and mint soup

Easy Vegan Pea and Mint Soup Ingredients

Heat the oil in a large saucepan on low/medium heat. Add the chopped onion and cook gently for 7-8 minutes. You want the onion to be soft and translucent, but not brown.

Once the onion is soft, stir in the garlic and cook for another couple of minutes. Add the peas, mint leaves, vegan stock, and nutritional yeast. Stir well, bring to a gentle simmer, and cook for 8-10 minutes.

After 8-10 minutes, turn off the heat and then transfer the soup to a blender.

Vegan Pea and Mint Soup in Blender

Whizz until smooth. You may need to do this in batches depending on the size of your blender. 

Note: It's perfectly fine to use a hand blender here, and I'd actually recommend it if you prefer more of a textured soup (it's also easier to wash up).

Blended Vegan Pea and Mint Soup

Adjust the seasoning, blend again if necessary, and serve.

How to thicken pea and mint soup

My advice for thickening pea soup would be to not use all the stock at the start. If the soup is too thick after blending, you can simply add a little more liquid at that point.

Another tip is to add some potato, chopped into small cubes. This will make the soup thicker and more of a filling meal, but you'll just want to make sure that it's cooked through.

To do this, cut one or two medium potatoes into 1 cm chunks and add to the pan along with the stock. The total cooking time for this recipe will increase by around 10 minutes, at which point you should be able to easily pierce the potatoes with a knife.

What to serve with pea and mint soup

This soup is delicious with a drop of homemade cashew cream or a dollop of plant-based crème fraiche or sour cream. Finish off with a drizzle of extra-virgin olive oil, a squeeze of lemon juice, some whole cooked peas, and a few fresh mint leaves.

Easy Vegan Pea and Mint Soup Close-Up

For something different, try this soup with some baked vegan pancetta for a twist on the traditional pea and ham combo. Another idea would be to stir through some garlicky homemade vegan pesto.

Tips/variations for vegan pea and mint soup

  • Onions: You can use white onions, red onions, spring onions, shallots, or leeks for this recipe. Each one will give the soup a slightly different taste. 
  • Other veg: This is a simple recipe that you can add to as you please. Other legumes such as broad beans would be a good addition. 
  • Nutritional yeast: This is optional, but I love the cheesy umami flavour it adds to soups. It's also a good source of vitamin B12.
  • Texture: If you want a mix of textures in the final dish, save a quarter of the peas until after blending. Return the blended soup to the pan on a low heat, add the remaining whole peas, and cook for a few minutes to ensure the new peas are heated through. 
  • Blender: You could use a hand blender, but if you want the soup to be extra-smooth then I'd recommend a large blender.
  • Gluten-free: If you need to ensure that this recipe is 100% gluten-free, use a plant-based vegan stock that is certified or labelled as such. You'll want to do the same for any vegan cream etc. that you use when serving.

Top tip – use this soup in pea and mint risotto

Vegan Pea and Mint Risotto Bowl

After making this soup, I was inspired to add the leftovers to a Vegan Pea and Mint Risotto. I simply swapped out some of the veg stock for the soup with great results.

I love the idea of throwing leftovers into another meal, so if you’re keen to try it then be sure to check out the risotto recipe.

How to store vegan pea and mint soup

I'd argue that this soup actually tastes better a day or two after cooking, so all the more reason to make a big batch. It'll also thicken slightly when kept in the fridge.

Refrigerate: Store this pea and mint soup in the fridge for up to four days. Simply reheat in the microwave or in a pan on low heat, adding a splash of water to loosen it up.

Freeze: You can freeze this soup in sealed containers or resealable bags for up to six months. Defrost thoroughly before reheating in the microwave or in a pan on low heat, adding a splash of water if you want to loosen it up.

Hey you – let me know what you think

If you made this recipe and enjoyed it – or did anything differently – I'd love to hear from you down below in the comments 👇

You can also find me and let me know on Instagram, Pinterest, and Facebook @thepeskyvegan 🌿

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More vegan recipe ideas

If you liked this recipe, you may also enjoy:

  • Vegan Pea and Mint Risotto
  • Broccoli, Potato & Tarragon Soup
  • Vegan Cauliflower Cheese Soup
  • Pinto Bean Soup with Chilli and Lime
  • Vegan Scotch Broth (Barley Soup)
  • Red Pepper and Lentil Soup
  • Smoky Butter Bean Soup
  • Lemony Butter Bean Stew

You can also check out my full list of vegan soup recipes.

Easy Vegan Pea and Mint Soup

Easy Vegan Pea and Mint Soup

The Pesky Vegan
This easy vegan pea and mint soup is healthy, high in protein, and gluten-free. It's perfect as a quick and simple light lunch or appetiser.
5 from 5 votes
Rate this Recipe Print Recipe
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Soup
Cuisine Gluten-free, Vegan
Servings 4
Calories 238 kcal

Ingredients
 

  • 1 tablespoon olive oil
  • 2 onions, roughly chopped
  • 3 large cloves garlic, roughly chopped
  • 800 g peas (fresh or frozen)
  • 30 g fresh mint leaves
  • 1 litre vegan stock
  • 2 tablespoons nutritional yeast (optional)
  • Salt and pepper to taste
Prevent your screen from going dark

Instructions
 

  • Heat the oil in a large saucepan on low/medium heat. Add the chopped onion and cook gently for 7-8 minutes. You want the onion to be soft and translucent, but not brown.
  • Once the onion is soft, stir in the garlic and cook for another couple of minutes. Season generously with salt and pepper.
  • Next, add the peas, mint leaves, vegan stock, and nutritional yeast. Stir well, bring to a gentle simmer, and cook for 8-10 minutes.
  • After 8-10 minutes, turn off the heat and then transfer the soup to a blender. Whizz until smooth. You may need to do this in batches depending on the size of your blender. Note: It's perfectly fine to use a hand blender here, and I'd actually recommend it if you prefer more of a textured soup (it's also easier to wash up).
  • Adjust the seasoning, blend again if necessary, and serve.
Rate this recipe 👇

Notes

Serving suggestions: Homemade cashew cream, plant-based crème fraiche/sour cream, extra-virgin olive oil, lemon juice, whole cooked peas, fresh mint leaves. For something different, try this soup with some baked vegan pancetta for a twist on the traditional pea and ham combo. Another idea would be to stir through some garlicky homemade vegan pesto.
Peas: Both fresh and frozen peas are fine for this recipe. If you have the option, I’d highly recommend getting your hands on “sweet petite peas” or petit pois, which are smaller and sweeter than standard green peas.
Mint: You'll want common garden mint, also known as spearmint, which is the one you'll find in most supermarkets. Use fresh rather than dried. 
Onions: You can use white onions, red onions, spring onions, shallots, or leeks for this recipe. Each one will give the soup a slightly different taste. 
Other veg: This is a simple recipe that you can add to as you please. Other legumes such as broad beans would be a good addition. 
Nutritional yeast: This is optional, but I love the cheesy umami flavour it adds to soups. 
To thicken: My advice for thickening pea soup would be to not use all the stock at the start. You can always add more later on. Another tip is to add some potato, chopped into small cubes. This will make the soup thicker and more of a filling meal, but you’ll just want to make sure that it’s cooked through. Add the potato along with the stock and cook for 12-15 minutes, rather than 8-10 minutes. 
Texture: If you want a mix of textures in the final dish, save a quarter of the peas until after blending. Return the blended soup to the pan on a low heat, add the remaining whole peas, and cook for a few minutes to ensure the new peas are heated through. 
Blender: You could use hand blender, but if you want the soup to be extra-smooth then I'd recommend a large blender.
Gluten-free: If you need to ensure that this recipe is 100% gluten-free, use a plant-based vegan stock that is certified or labelled as such. You'll want to do the same for any vegan cream etc. that you use when serving.
Storage: You can store this soup in the fridge for up to four days, or in the freezer for up to six months.
If you liked this recipe, you may also enjoy:
  • Vegan Pea and Mint Risotto
  • Broccoli, Potato & Tarragon Soup
  • Vegan Cauliflower Cheese Soup
  • Crispy Roasted Peas
  • Vegan Scotch Broth (Barley Soup)
  • White Bean Soup with Lemon & Parsley
  • Celeriac Soup with Apple, Lemon & Thyme
  • Lemony Butter Bean Stew
 
* The nutrition info below is for one serving of the soup, based on a total of four servings.

Nutrition

Calories: 238kcalCarbohydrates: 37gProtein: 14gFat: 4.5gSaturated Fat: 0.5gSodium: 597mgPotassium: 695mgFiber: 13gSugar: 14gVitamin A: 1849IUVitamin C: 87mgCalcium: 85mgIron: 4mg
Nutrition Facts
Easy Vegan Pea and Mint Soup
Amount Per Serving
Calories 238 Calories from Fat 41
% Daily Value*
Fat 4.5g7%
Saturated Fat 0.5g3%
Sodium 597mg26%
Potassium 695mg20%
Carbohydrates 37g12%
Fiber 13g54%
Sugar 14g16%
Protein 14g28%
Vitamin A 1849IU37%
Vitamin C 87mg105%
Calcium 85mg9%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword healthy vegan recipe, vegan lunch, vegan soup
Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan

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238 shares

Reader Interactions

Comments

  1. Vicky

    July 07, 2020 at 5:26 pm

    5 stars
    Delicious! thanks 🙂

    Reply
    • The Pesky Vegan

      July 07, 2020 at 5:41 pm

      Glad you enjoyed, cheers!

      Reply
  2. Amber

    October 03, 2020 at 7:11 pm

    5 stars
    Wicked recipe! Super tasty, loved by all! Used 1/4 less stock and 50g more peas, it made the perfect thickness.

    Reply
    • The Pesky Vegan

      October 05, 2020 at 8:57 am

      Glad you enjoyed Amber, thanks very much for the review!

      Reply
  3. Noreen

    December 24, 2021 at 2:39 pm

    5 stars
    I just made a pot of this for tomorrow's Christmas Day Starter, for the vegans at the table. It's delicious!! I absolutely love your recipes! 🙂 Happy Christmas!!

    Reply
    • The Pesky Vegan

      December 24, 2021 at 6:08 pm

      Good choice for a Christmas starter, enjoy and have a great festive period!

      Reply
      • Shelagh Thompson

        February 23, 2022 at 12:34 pm

        5 stars
        This is now my favourite go to soup recipe. Warming and hearty. I Love it.

        Reply
        • The Pesky Vegan

          February 23, 2022 at 7:16 pm

          Thanks Shelagh, high praise indeed!

          Reply
  4. Rachael

    January 19, 2022 at 9:40 pm

    5 stars
    I’m in love with this soup. This is so fresh and packed with flavour, light but comforting, and the colour is gorgeous! I think it would be great as a dinner party starter. I had it with some toasted sourdough spread with vegan butter and truffle mustard. So good! I will be making this again (which rarely happens with recipes).

    Reply
    • The Pesky Vegan

      January 20, 2022 at 9:17 am

      Hi Rachael, I also made this recently and loved it! Glad you enjoyed - thanks very much for taking the time to leave a review.

      Reply

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I'm Alistair and I'm The Pesky Vegan. I create new recipes every single week – always vegan, usually gluten-free.

Like most people, I come from a background where consuming animal products was the norm. It's safe to say I never thought I'd go vegan.

If you want to find out more about how on earth this happened – and how you can do the same – click below.

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