Pea and Mint Soup

Pea and Mint Soup - a healthy, gluten free soup that's packed with vegetables!

This pea and mint soup can be easily adapted to whatever vegetables you have on hand. For example, you can use 2 cups of diced onions instead of leeks. 

Adapted from Tess Master’s The Perfect Blend.



  1. In a large pot, heat 2 tablespoons of olive oil over medium-high heat. Add the leeks, garlic and sea salt and cook until the leeks soften, about 3 minutes, stirring frequently to keep them from burning.
  2. Add the vegetable broth and bring it to a boil. Reduce the heat to a simmer (about medium to medium-low heat) and add the zucchini. Cover the pot with the lid and cook for another 6 minutes.
  3. Add the frozen peas and bring the heat back up to medium-high. Cook for another 2 to 3 minutes.
  4. Turn off the heat and add the mint leaves. Let the soup cool, uncovered for 8 to 10 minutes.
  5. Using a high-speed blender, blend the soup in batches until smooth. If you soup is still piping hot when you’re blending it, remove the center knob rom the blender lid. Cover the lid with a tea towel and then start up your blender. This creates a vent for steam coming from the soup.
  6. Add salt and pepper to taste. Serve soup with some sour cream, if you like.


NUTRITION INFORMATION: Amount for 1/6 of recipe: Calories: 160, Total Fat 5g, Saturated Fat: 1g, Sodium: 402mg, Cholesterol: 0mg, Total Carbohydrate: 23g, Dietary Fiber: 7g, Sugar: 8g, Protein 7g