Spring Onion, Pea, and Mint Soup Recipe

Pea and Mint Soup

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Prep: 10 mins
Cook: 30 mins
Total: 40 mins
Servings: 4 to 6 servings
Nutritional Guidelines (per serving)
431 Calories
34g Fat
26g Carbs
9g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 4 to 6
Amount per serving
Calories 431
% Daily Value*
Total Fat 34g 43%
Saturated Fat 20g 98%
Cholesterol 81mg 27%
Sodium 145mg 6%
Total Carbohydrate 26g 10%
Dietary Fiber 8g 27%
Protein 9g
Calcium 90mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

As spring marches its way into our lives bringing the much-needed lighter, brighter days, food starts to take on a lighter, brighter feel as well. Days can still be chilly so a perfect dish for this time of year is spring soups.

This spring onion, pea and mint recipe is a perfect example of these changes as it takes on that lighter tone. The soup is perfect for not just Easter and spring lunches, as the recipe uses frozen peas, it can actually be eaten right through the year as long as you have fresh mint; dried simply will not do.


  • 1 tablespoon extra virgin olive oil (plus extra for serving)
  • 1/4 stick butter
  • Small bunch of spring onions/scallions
  • 1 garlic clove (peeled and minced)
  • 5 cups/750 grams frozen garden peas
  • 1 cup/75 grams mint leaves (roughly chopped)
  • 1 3/4 pints/1 liter vegetable stock
  • Sea salt (to taste)
  • Freshly ground pepper (to taste)
  • Optional: 2 tablespoons crème frâiche

Steps to Make It

  1. Gather the ingredients.

  2. In a large saucepan, gently heat the oil and butter until foaming, take care not to burn this.

  3. Finely chop the spring onions/scallions, green and white part. Add to the oil and butter and cook on a low heat for 10 minutes or until the onion is soft but not brown.

  4. Lower the heat and add the minced garlic and cook for a further 3 minutes, stirring. Again it is important not to brown the garlic as this could add a bitter taste to the soup.

  5. Add 3/4 of the frozen peas, 3/4 the chopped mint leaves and 3/4 stock. Cover the saucepan with a tight-fitting lid and cook on a medium, rolling boil for 10 minutes.

  6. Blend the soup in a food processor or blender, you will have a thick puree.

  7. Return the puree to the pan, season with salt and pepper to taste.

  8. Finally, add the remaining frozen peas and stock. Cook for a further 5 minutes. Add the remaining chopped mint and stir.

  9. Serve the soup on warm soup plates with a swirl of the creme fraiche for added flavor if you are using.

  10. The soup is delicious hot, but equally, is delicious served cold, even well chilled on a hot summer's day. When serving chilled, serve in a glass.

Use Caution When Blending Hot Ingredients

Steam expands quickly in a blender, and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.

Recipe Variations

  • In the height of summer, if you have a supply of fresh peas, then use these. The flavor will be a little different and you may need to cook the soup a little longer than when using frozen. Otherwise, this recipe does not change.
  • An alternative soup to using spring onions is this pea and mint soup.

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