Mint and Pea Soup: A Delightful Blend of Flavours
After the festive holiday period, we all need a chance to slow down and enjoy some healthy and light food. That’s why we love this delicious pea and mint soup recipe. It’s a wonderful plant-based option that is perfect for kicking off the new year on a nutritious note. This vibrant soup, with its fresh, aromatic flavours, is not only delightful to the palate but also incredibly easy to prepare. Whether you’re looking to detox after the holidays, incorporate more plant-based meals into your diet, or simply enjoy a comforting bowl of soup, this recipe is the answer.
The combination of sweet peas, refreshing mint, and creamy coconut creates a harmonious blend that is both satisfying and nourishing. This soup is an ideal way to embrace a healthy and balanced lifestyle as you step into 2023. So take a break, relax, and savor the flavors of this tasty soup as you start your journey towards better health and well-being.
Join us in making this delicious Mint and Pea Soup part of your culinary repertoire. It’s more than just a meal; it’s a step towards a healthier you.
Basic Ingredients for Mint and Pea Soup
Soup:
Coconut Oil: Used as the base for sautéing, coconut oil adds a subtle, nutty flavour and helps in achieving a smooth consistency for the soup. It’s a great alternative to butter or olive oil, especially in vegan recipes.
Potato: Potatoes add body and creaminess to the soup, making it hearty and filling. They act as a natural thickener, giving the soup a smooth texture without the need for additional thickeners.
Red Onion: Provides a mild sweetness and depth of flavour to the soup. When sautéed, red onions caramelise slightly, adding a subtle richness.
Vegetable Stock: A flavourful base that enhances the overall taste of the soup. It also keeps the recipe vegan and light.
Frozen Peas: Peas are the star of this soup, providing a natural sweetness and vibrant green colour. They are high in fibre and protein, making the soup nutritious and satisfying.
Coriander Powder: Adds a warm, earthy flavour that complements the sweetness of the peas and the freshness of the mint.
Salt and Black Pepper Powder: Essential seasonings that bring out the flavours of the ingredients. Black pepper adds a mild heat that balances the sweetness of the peas.
Fresh Mint: The hero of this recipe, mint adds a refreshing and aromatic note that makes the soup stand out. It’s also known for its digestive benefits.
Coconut Cream: Adds a rich, creamy texture to the soup, making it indulgent without using dairy. It also contributes a subtle sweetness that pairs well with the peas.
Lime Juice: Brightens the flavours and adds a zesty finish to the soup. It balances the sweetness of the peas and the richness of the coconut cream.
Alternative Ingredients
Olive Oil: Can be used instead of coconut oil for sautéing. It provides a different flavour profile but works well with the other ingredients.
Leeks: Substitute red onions with leeks for a milder, sweeter taste. Leeks add a delicate flavor that pairs beautifully with peas and mint.
Chicken Stock: If you’re not vegan or vegetarian, chicken stock can replace vegetable stock for a richer flavour.
Greek Yogurt: Instead of coconut cream, use Greek yogurt for a tangy twist. It will add creaminess and a slight tartness to the soup.
Basil: If fresh mint is not available, basil can be used as an alternative. It provides a different but equally refreshing flavour.
Preparation Tips for Mint and Pea Soup
- Sautéing: Make sure to sauté the onions until they are golden brown to enhance their sweetness and flavour.
- Simmering: Allow the soup to simmer gently to let the flavours meld together. Do not rush this step as it develops the depth of the soup.
- Blending: Use a hand blender for a smooth consistency, but if you prefer a chunkier texture, blend half the soup and mix it back into the pot.
- Seasoning: Adjust the seasoning to taste after blending. Sometimes, the flavours settle, and a final tweak of salt or lime juice can make a big difference.
Serving Tips for Mint and Pea Soup
- Garnishing: Drizzle a bit of coconut cream and sprinkle freshly chopped coriander on top for a beautiful presentation and added flavour.
- Side Dishes: Serve with crusty bread or a side salad for a complete meal.
- Chilled Option: This soup can also be enjoyed chilled during the summer months. Simply refrigerate after blending and serve cold.
Storage Tips
Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove before serving.
Freeze: This soup freezes well. Allow it to cool completely before transferring to a freezer-safe container. Freeze for up to 2 months. Thaw in the refrigerator overnight and reheat on the stove.
Mint and Pea Soup
Ingredients
- 2 tbsp coconut oil
- 1 potato, cubed
- 1 red onion, thinly sliced
- 6 cups vegetable stocks
- 800 g frozen peas
- 2 tsp coriander powder
- salt
- ½ tsp black pepper powder
- ½ cup fresh mint
- ½ cup coconut cream
- 1 lime, juiced
Garnish
- 2 tbsp coconut cream
- ¼ cup fresh coriander, roughly chopped
Instructions
- Heat the coconut oil in a pot, and add the red onion; sauté on medium heat until it turns a light golden brown. Stir in the peas and potatoes, and add the vegetable stock and coriander powder. Bring to a boil on high heat; cover the pot, lower the heat and leave to simmer for 20 minutes.
- Add the fresh mint, coconut cream and season with salt and pepper. Using a hand blender, puree the mixture to a smooth consistency, and leave to simmer for an additional 5 minutes. Remove off heat and stir in lime juice.
- Serve the soup in a bowl, garnish with a drizzle of coconut cream and chopped coriander.
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