- 100 g. Onions
- 2 Garlic cloves
- 600 g. Frozen Green Peas
- 600 ml. vegetable stock
- 10 g. Fresh Mint Leaves
- Oil for frying
- to taste Salt and Pepper
This vegan mint & green pea soup is such an easy dish, yet so flavourful, rich and vibrant green! I made it with frozen green peas, fresh mint, garlic, onion, and vegetable stock. This soup will be ready in 15 minutes! Vegan, Gluten-Free, Soy-Free and has only 5 main ingredients I love easy and quick recipes, which you can cook when you don’t have much time, but still want to have a healthy lunch! What makes a soup extra delicious and healthy? The ingredients. I try to buy organic produce as much as possible, as well as pre-made spices like the vegetable stock mix. The higher the quality of the ingredients are- the healthier, more nutritious, and delicious your mint and pea soup will be.
Frozen green peas is a very acceptable product. However, there different types of them. I tend to buy young organic frozen green peas because they cook quicker and have a bit more flavor. However, any simple frozen green peas will be suitable for this blended soup as well.
It is great if you do your own vegetable stock and freeze it or keep in the fridge for a few days to use in your dishes. However, as a busy mum of a toddler, I know that not everyone has the time to make fresh veggie broth every time! Luckily there are many vegetable stock brands available in the market. It can be a paste, a dry mix of spices, or a ready pre-made stock a package. I tend to use the dried organic vegetable mix, with no added salt or oils. I always read the labels when choosing a vegetable stock. I have seen there many unhealthy ingredients such as different oils, high sodium content, etc. I use the brand Herbaria Querbeet dried vegetable stock.
How to fry the onions and garlic? Which oil if any at all to use?
With or without oil? If you generally live an oil-free life, you probably have your ways how to saute them. With some water or vegetable stock. I am not there yet, and I do use oils moderately. When it comes to frying, I use a minimal amount of oil (1-2 tbsp) for sauteing onions and other vegetables. I mostly use avocado oil for frying, it has a neutral flavor and has a high heating point. I find it the healthiest to fry on it. However, when it comes to Italian dishes and other dishes, which require flavor, I use olive oil.
How to serve this vegan mint & green pea soup?
I prefer serving this soup hot or warm because when it is still warm, it brings out the minty and fresh flavor so much! The aroma is very inviting! Serve this vegan mint & green pea soup with lime juice when it is already on the plate. You can also set aside some whole peas from the soup, and then add them to the blended soup later to add some texture to the dish. You can also add some cashew cream, coconut yogurt, croutons, nuts, seeds, and greens as toppings to your blended soup.
If you are interested in the other vegan, healthy blended soups, check out this Squash-Tomato Soup recipe on my blog.
Please share, like, and leave your comments down below! I would be happy to hear your feedback and how my recipe turned out for you!