This chilled Mint Pea Soup is a refreshing and vibrant summer dish that highlights the natural sweetness of peas and the cool brightness of fresh mint. Light, creamy, and invigorating, it makes an excellent appetizer or light lunch on a warm day. The soup is easy to prepare and can be made in advance, making it a great choice for entertaining or meal prep. With its beautiful green color and clean flavor, this soup is a perfect balance of comfort and sophistication.

FULL RECIPE

Ingredients

• 2 tablespoons olive oil
• 1 medium shallot, finely chopped
• 2 cups vegetable broth
• 3 cups fresh or frozen green peas
• 1 cup packed fresh mint leaves
• ½ teaspoon sea salt (adjust to taste)
• ¼ teaspoon black pepper
• ½ cup plain Greek yogurt or coconut milk (for dairy-free option)
• Optional toppings: a swirl of yogurt, chopped mint, lemon zest, or croutons

Directions

1. Sauté the shallot: In a medium saucepan, heat the olive oil over medium heat. Add the chopped shallot and cook for 2–3 minutes until soft and translucent, not browned.
2. Cook the peas: Add the vegetable broth and bring to a gentle boil. Stir in the peas and cook for about 4–5 minutes until bright green and tender.
3. Blend the soup: Remove from heat. Stir in the fresh mint leaves. Using an immersion blender or standard blender (in batches), puree the soup until completely smooth.
4. Add creaminess: Stir in the Greek yogurt or coconut milk. Taste and adjust seasoning with more salt or pepper if needed.
5. Chill: Transfer the soup to a bowl or container and let it cool to room temperature. Then refrigerate for at least 2 hours, or until fully chilled.
6. Serve: Stir before serving. Garnish with optional toppings like yogurt, mint, lemon zest, or croutons for added texture and flavor. Serve cold.

Nutrition Facts

Serving Size: 1 of 4 servings

• Calories: 165
• Total Fat: 7g
• Saturated Fat: 2g
• Cholesterol: 3mg
• Sodium: 430mg
• Total Carbohydrates: 19g
• Dietary Fiber: 6g
• Sugars: 6g
• Protein: 8g
• Vitamin A: 20% DV
• Vitamin C: 45% DV
• Calcium: 8% DV
• Iron: 10% DV

The Refreshing Appeal of Chilled Soups

Chilled soups are a culinary gift during warmer months, offering cooling relief with fresh and vibrant ingredients. Unlike traditional hot soups, which can feel heavy in summer, cold soups like Mint Pea Soup are light, hydrating, and energizing. Their preparation often requires minimal cooking, which helps retain the natural flavors and nutrients of ingredients. A well-chilled soup also serves as a palate cleanser or a refreshing starter for multi-course meals, making it perfect for brunches, picnics, or elegant summer gatherings.

Nutritional Benefits of Green Peas

Green peas are more than just a sweet addition to your plate—they’re also highly nutritious. Packed with plant-based protein, fiber, and antioxidants, peas contribute to satiety and support digestive health. They are rich in vitamins A, C, K, and several B vitamins, including folate and thiamine. Peas are also a good source of minerals such as iron, magnesium, and phosphorus, supporting everything from oxygen circulation to bone strength. Their low glycemic index makes them suitable for individuals managing blood sugar levels, offering energy without spikes.

The Role of Fresh Mint in Flavor and Health

Mint adds more than a cool burst of flavor to this soup—it also brings along several health-promoting properties. Mint contains menthol, a natural compound that supports digestion, soothes upset stomachs, and may even help relieve tension headaches. Additionally, mint is rich in antioxidants and has mild antibacterial properties. Its natural freshness pairs beautifully with the sweetness of peas, creating a unique flavor profile that’s simultaneously crisp and comforting.

Dairy vs. Dairy-Free Creaminess

This soup accommodates both traditional and plant-based eaters by offering flexibility in the creamy component. Greek yogurt delivers a tangy richness along with an extra dose of protein and probiotics that support gut health. On the other hand, coconut milk offers a smooth, slightly sweet alternative for those avoiding dairy. Each version brings a different character to the soup—Greek yogurt adds a savory tang, while coconut milk lends a velvety and subtly tropical undertone. Both result in a silky, luxurious texture.

Seasonal Cooking and Ingredient Availability

Spring and early summer are ideal times to make Mint Pea Soup, especially when fresh peas and mint are at their peak. Fresh peas are available at farmers’ markets and some grocery stores during these months, but frozen peas are an excellent year-round substitute that preserve both flavor and nutrients. Mint, being a hardy and fast-growing herb, is easy to grow at home in pots or gardens, ensuring a ready supply for soups, teas, and other dishes throughout the warm seasons.

Serving and Presentation Tips

Presentation can elevate this simple soup into an impressive dish. Serve it in chilled bowls or small glasses for a refined look. A drizzle of yogurt, a sprinkle of lemon zest, or a few whole peas on top can create visual contrast and enhance the flavor experience. For texture, consider topping with garlic croutons or crispy chickpeas. This soup also works well in shot glasses as an amuse-bouche or appetizer during cocktail hours or outdoor dinner parties.

Ideal Pairings for a Balanced Meal

Mint Pea Soup pairs wonderfully with light and crisp accompaniments. Consider serving it alongside a fresh arugula salad with citrus vinaigrette, a slice of sourdough bread, or a cheese-topped crostini. For a more substantial meal, pair it with grilled shrimp, lemon-herb chicken, or a savory vegetable tart. Beverage-wise, it harmonizes beautifully with citrusy white wines like Sauvignon Blanc or non-alcoholic choices like sparkling water infused with cucumber or lemon.

Storage Guidelines and Make-Ahead Advice

This soup is ideal for meal prepping because it stores well and tastes even better after the flavors have melded. Once cooled, store it in an airtight container in the refrigerator for up to 3–4 days. Always stir before serving, as separation may occur. For best flavor, chill the soup thoroughly for at least two hours before serving. While freezing is technically possible, it’s not recommended due to potential texture changes, especially if using yogurt. If frozen, stir thoroughly after thawing to restore consistency.

Creative Variations to Try

There are many ways to adapt this soup based on your preferences or pantry availability. For a spicier twist, add a small amount of fresh jalapeño or cayenne pepper. To boost the green color and nutrition, toss in a handful of spinach or basil during blending. If you want more texture, leave some peas whole or lightly mash them for a chunkier consistency. Lemon juice or zest can be added for a citrus lift, while toasted nuts or seeds can provide crunch and additional protein.

Dietary and Allergen Considerations

Mint Pea Soup can be customized to fit a variety of dietary needs. It is naturally vegetarian and gluten-free, and can be made vegan with the use of coconut milk or a plant-based yogurt alternative. Those monitoring sodium intake can reduce the salt and use low-sodium vegetable broth. For individuals with legume sensitivities, be aware that green peas are legumes and may cause discomfort. Always check the labels of packaged ingredients to ensure they align with any allergy concerns.

Culinary Simplicity with Gourmet Impact

What makes Mint Pea Soup truly special is how it achieves such a gourmet result with minimal ingredients and effort. This is a classic example of letting a few high-quality ingredients shine, relying on freshness and balance rather than complexity. The combination of sweet peas and mint is both timeless and elegant, allowing home cooks of all skill levels to create a dish that feels restaurant-worthy. Its clean flavor and bright color make it an attractive option for a variety of occasions.

Conclusion

Mint Pea Soup – served chilled – is a delightful, nutritious, and aesthetically pleasing dish that captures the essence of seasonal cooking. With its healthful ingredients, flexible preparation, and elegant presentation, it’s a standout recipe that easily fits into both casual and formal dining. Whether you’re seeking a light lunch, a dinner party starter, or a refreshing addition to a summer picnic, this soup offers the perfect blend of flavor, simplicity, and sophistication. It’s a cooling, comforting reminder that healthy food can also be beautiful and delicious.