Easy Vegan Pea and Mint Soup

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.

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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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, or add them to a vegan biryani for a filling main meal?

Which peas are best?

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?

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

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.

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.

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.

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 (or wild garlic pesto) or sprinkle with super seed mix.

Variations and tips 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

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.

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.

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