Chilled pea and mint soup
This chilled pea and mint soup makes the most of frozen peas to create a nutritious, refreshing starter in under a quarter of an hour. Combined with natural yoghurt, lemon juice and fresh mint, it is creamy, vibrant and rich in fibre and plant protein.
At a glance
- Prep5 min
- Cooking7 min
- Total12 min
- Servings4 servings
- DifficultyEasy
Allergens
- Dairy
Who this recipe is for
A chilled vegetable soup rich in fibre and protein from tender legumes. It fits into weight-loss plans because it is filling and refreshing.
Ingredients
Quantities for 4 servings. Tick off what you already have.
Step by step
- Pour the low-salt vegetable stock into a saucepan and bring to the boil.
- Add the frozen peas and cook for 5 to 7 minutes over a medium heat, until tender but still bright green.
- Remove from the heat and leave to cool for a few minutes (you can place the pan in an ice-water bath to preserve its green colour).
- Transfer the peas and some of the stock to a blender.
- Add the natural yoghurt, washed fresh mint leaves, juice of half a lemon and tablespoon of extra-virgin olive oil.
- Blend on high until smooth. If it is too thick, add a little more of the remaining cooking stock.
- Pass through a fine sieve if you would like to remove the pea skins for a silkier texture.
- Season with freshly ground pepper and salt if needed, then refrigerate for at least two hours before serving.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with lactose intolerance or following a vegan diet
Replace the natural yoghurt with unsweetened soy yoghurt or oat-based plant cream.
If you do not have fresh mint
Use fresh basil or spearmint instead; both retain the fresh aroma.
If you would like a more complete dish
Top with a chilled poached egg or a few shavings of trimmed cured ham when serving.
What it provides
Peas are legumes that provide notable amounts of plant protein, soluble and insoluble fibre, and B-group vitamins and vitamin C. Their high fibre content slows carbohydrate absorption and helps you feel fuller for longer. Natural yoghurt adds protein and creaminess with little fat, while mint makes a pleasant finish to the meal.
The dietitian's tip
Do not cook the peas for more than 7 minutes; a short cooking time preserves their bright green colour, natural sweetness and water-soluble vitamins. Pass the soup through a fine sieve if you dislike the skins.
It fits into our weight-loss plan. Other light, satisfying chilled soups: chilled melon and cucumber soup and Bulgarian tarator.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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