Chilled Pea and Mint Soup

Chilled Pea and Mint Soup is one of those absolute lifesavers when temperatures go banana-level high outside. Picture this: you’re looking for something quick and not too heavy, but you’re all out of fresh ideas (let’s be real—salads get old fast).

Well, this simple, cool soup is a total game-changer for May through August. It’s even quicker to whip up than my favorite chickpea avocado salad sandwiches, plus it fits perfectly with dessert like mint chocolate mousse.

I crave it when the AC’s struggling.

Got a sweet tooth you just can’t ignore?

So, question for you—do you ever finish a meal and immediately wish you had dessert? Honestly, same.

This soup, believe me, doesn’t solve that directly (I wish!), but mint adds a sneaky sweetness to each bite—a bonus if you ask me.

If you’re after something actually sweet though, don’t skip over my recipe for mint chocolate mousse.

And… if you figure out how to make peas taste like ice cream, send help.

Why You’ll Love This Recipe

I’m stubborn about my summer recipes. I want fast, fresh, and a little show-offy. Chilled pea and mint soup? It hits all those.

If you’re new to cold soups, this one’s a gentle intro—none of that mysteriousness you get with other cold recipes.

Peas are cheap, fast, and the color practically shouts “eat your vitamins, buddy!” Mint makes it taste like you tried extra hard (spoiler: you didn’t).

I bring it to family picnics and honestly—folks clean out the bowl before anything else. The green, the zing, the barely-any-effort thing. You’re gonna remember this one.

Ingredients

Don’t let fancy restaurant vibes fool you, you only need a handful of basics for chilled pea and mint soup. Here’s the rundown from memory, because I’ve botched my grocery list too:

1. Frozen peas (if you’ve got fresh, good for you but not necessary),
2. A handful of fresh mint leaves,
3. Onion or scallion (scallion if you’re feeling fancy),
4. A small garlic clove,
5. Some veggie broth or just plain water in a pinch,
6. A glug of olive oil,
7. Salt and pepper—classic,
8. Lemon juice, optional but I beg you not to skip it.

That’s the foundation. You can sprinkle on some yogurt or swirl in cream at the end, but if not, no stress. Simple, right? That’s what I like.

Timing

You can make this faster than it takes to do a load of laundry, honestly. Here’s the breakdown: tossing the stuff in a pot, sautéing for maybe five minutes, peas cook in just a few more, then you blend and chill.

If you’re in a rush like me half the time, throw it in the freezer for a quicker chill.

Realistically, you could have this soup in a bowl and cool by the time you scroll through your notifications. Say 20 minutes tops, but 10 if you’re not new to multitasking chaos.

Step-by-Step

Let’s not overcomplicate this. I start by softening onion and garlic in a splash of olive oil. Don’t let either brown—nobody wants bitter.

Next, in go the peas. I dump in the veggie stock and bring everything to a simmer. Peas need just a couple minutes—just till they’re bright green.

Here’s the best part: take the pot off the heat, add fresh mint and that squeeze of lemon (way more flavor). Let it cool a bit, then blend.

Sometimes I use an immersion blender. Sometimes the regular blender if it’s clean, but let’s be real, most days it’s not. Blend until smooth.

Taste and adjust salt, pepper, maybe more mint. Done.

Pour it in a bowl, chill it, eat it icy-cold. Fancy? Not really, but feels special.

Nutritional Information

Alright, I’m not a dietician, but I have spent enough lunch hours Googling stuff to know peas are pretty power-packed.

This soup is naturally gluten-free and vegan-friendly if you use veggie broth and skip any cream.

Lots of fiber, decent protein (for something green!), not crazy on calories, and—because it’s so simple—you control what goes in. No weird additives.

If you’re tracking macros or whatever, this soup’s your buddy. There’s folate, iron, vitamin C and you get to actually chew something that isn’t another damp lettuce salad.

Healthier Alternatives

I get it, everyone has their food quirks. Maybe you’re low-carb-crazy right now, or need to avoid dairy totally. This soup is so flexible.

You can skip the oil, steam the peas and blend with just water if you want. Leave out the salt, pump up the lemon and mint. Want protein? Stir in a dollop of greek yogurt or even silken tofu, trust me. Allergic to peas (hey, it happens)? Try blanched zucchini and mint instead—won’t be quite as sweet, but it works.

Serving Suggestions

Okay, you want ideas for how to serve this up? Here’s my rapid-fire list:

1. Top with crunchy seeds or a swirl of yogurt for extra richness,
2. Pair it with chickpea avocado salad sandwiches for a filling lunch,
3. Serve in shot glasses as a cute appetizer for a picnic or get-together,
4. Couple it with delicious spinach and feta wraps if you’re feeling extra hungry or brunch-y.

Common Mistakes

Here’s where folks mess up (myself included): Overcooking the peas. If they go past bright green, you lose that snappy flavor and, let’s be blunt—soup gets weirdly olive in color. Don’t skip the mint. Dry old mint tastes like chewing on grass. Fresh only, please. Blending while hot—bad call. Let it cool slightly, or risk pea-on-the-ceiling. Oh, and don’t forget to taste for acid—lemon brings everything together. Your grandma was right: taste as you go.

Storing Tips

Not to be dramatic, but this soup benefits from a chill in the fridge. Seriously. It’s better after a couple hours and keeps for up to three days. I pour leftovers in a jar, shake it up for a snack later, or take to work (way cooler than a sad desk salad). If it thickens, stir in a splash of cold water. Freezes okay, but you might lose a little green. Just stir well after thawing. Try it, thank me later.

Common Questions

Can I use canned peas?

Honestly, try to stick with frozen or fresh. Canned peas taste a little mushy and muted for this recipe.

What if I don’t have fresh mint?

You could sub a teeny bit of dried, but the flavor’s never the same. Wait until you can grab a small bunch from the store or a neighbor’s garden.

How long will this soup last in the fridge?

Three days is safe, maybe four if you’re lucky and it stays cold.

Can I make this ahead for a party?

Absolutely. Make it the morning of, keep it chilled, then stir before serving. Gets even better with a few hours to mellow.

Is there a way to make it spicy?

Toss in a bit of fresh chili or a shake of cayenne with the onion—trust me, it wakes up the flavor.

Ready for a Bowl of Summer?

If you’re overheating and want something that’s just as chill as a glass of lemonade, you gotta try this pea and mint soup.

The ease, the color, and honestly—the crowd-pleasing magic, it never fails me. For even more ideas and another spin, check out the recipes for pea and mint soup and chilled sweet pea and mint soup. Just promise me you’ll give it a go, then let me know how you like it!