Creamy Pea and Mint Soup

This pea and mint soup is a fresh and light soup that’s great as an appetizer or a meal itself. It’s also great hot or cold. Vegan, sweet, refreshing, low in calories and cooling with fresh peas, garden mint and a touch of fresh parsley and dill to add a boost of freshness and flavor. That’s it a match made in heaven. Feel free to use frozen peas if you can’t get your hands on fresh peas.


  • 2 tablespoons olive oil
  • 2 cups (200g) sliced leeks, white and light green parts only – sub. for diced red onions if leeks it’s not an option
  • 3 cloves garlic, sliced
  • 3/4 teaspoon sea salt
  • 5 cups vegetable broth
  • 2 small zucchini, diced (240g)
  • 1 1/2 pounds (675g) frozen peas, thawed
  • 3/4 cup (25g) packed mint leaves
  •  packed cup Fresh Parsley, chopped
  • 1 tbsp Fresh Dill, chopped (Optional)
  • salt and pepper to taste


  • In a large pot, heat 2 tablespoons of olive oil over medium-high heat. Add the leeks, garlic and sea salt and cook until the leeks soften, about 3 minutes, stirring frequently to keep them from burning.
  • Add the Dill and Parsley to the pot, then sauté for another minute.
  • Add the vegetable broth and bring it to a boil. Reduce the heat to a simmer (about medium to medium-low heat) and add the zucchini. Cover the pot with the lid and cook for another 6 minutes.
  • Add the frozen peas and bring the heat back up to medium-high. Cook for another 2 to 3 minutes.
  • Turn off the heat and add the mint leaves. Let the soup cool, uncovered for 8 to 10 minutes.
  • Using a blender, blend the soup in batches until smooth.
  • Add salt and pepper to taste.


Recipe adapted from Jamie Oliver’s cookbook

Leave a Reply

Your email address will not be published. Required fields are marked *