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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
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

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.

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.
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* 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