This bright pea and mint soup has been a springtime staple in my kitchen ever since I first made it after a weekend farmers' market haul. I discovered the combination of sweet green peas and fragrant fresh mint during an early April visit to a tiny market stall overflowing with spring produce. The first spoonful surprised me: the peas sing with vegetal sweetness while the mint lifts the palate with a cool, aromatic finish. It’s light enough to start a multi-course meal yet comforting enough to be a quick lunch when time is short.

Because it’s so fast — about 10 minutes active prep and 10 minutes on the stove — I often make it when guests are arriving or when I want to clear out the fridge quickly without losing flavor. The texture is creamy without being heavy thanks to a small splash of cream, and you can serve it hot or chilled depending on the season. For busy cooks, this recipe is forgiving and practical: frozen peas work beautifully, you can make it a day ahead, and it freezes well in individual portions for future weeknight dinners.

Ingredients

• Peas: Use about 2 cups of fresh or frozen peas (roughly 300 g). Frozen peas are excellent — pick a high-quality brand like Birds Eye or store-brand sweet peas for consistent sweetness and bright color.
• Onion: One small onion (about 3 ounces / 85 g) adds a gentle savory base; choose a sweet yellow or white onion and chop it roughly so it softens quickly.
• Olive oil: 1 teaspoon of extra-virgin olive oil (about 5 mL) for softening the onion and adding a subtle fruity layer.
• Water or stock: Use 1 2/3 cups of water (about 1.7 cups / 400 mL) — vegetable stock adds depth if you prefer.
• Fresh mint: About 5 mint leaves (reserve a few for garnish) to brighten the soup; spearmint or garden mint both work well.
• Cream: 2 tablespoons heavy cream (30 mL) for silkiness; for a lighter version use half-and-half or a splash of yogurt when cooling.
• Espelette pepper: A pinch for gentle heat and a smoky note — cayenne or smoked paprika can substitute if needed.
• Salt and black pepper: To taste; kosher salt is recommended for even seasoning.

Instructions

Prepare the peas and aromatics: Shell fresh peas if using them, or measure frozen peas into a bowl. Roughly chop the small onion so it cooks evenly. This step sets the base for a clean sweet flavor — the onion should be chopped coarse because it will be blended smooth later. Sweat the onion: Heat 1 teaspoon olive oil in a medium saucepan over medium heat. Add the chopped onion and a pinch of salt, stirring for 2–3 minutes until the onion becomes translucent but not browned. Sweating rather than browning preserves a bright flavor and prevents caramel notes from dominating. Add peas and liquid: Stir in the peas and pour in 1 2/3 cups water (or stock). Increase heat until the liquid comes to a gentle simmer. Maintaining a simmer rather than a boil keeps the peas tender and prevents color loss. Simmer briefly: Cook over medium heat for about 10 minutes until the peas are tender and bright green. Test one pea for texture — it should mash easily between your tongue and the roof of your mouth. Overcooking will dull both color and flavor. Blend with mint: Add the mint leaves and a pinch of Espelette pepper, then transfer the mixture to a blender or use an immersion blender to puree until completely smooth. Blend in short bursts to reach a silky texture and to avoid overheating the soup in a countertop blender. Finish with cream and seasoning: Return to the pan on low heat and stir in 2 tablespoons heavy cream. Adjust salt and pepper to taste. If serving chilled, cool to room temperature then refrigerate until cold.

Storage Tips

Allow the soup to cool to room temperature before refrigerating to avoid condensation that dilutes flavor. Store in airtight containers and consume within 48 hours for the best color and aroma; the surface may darken slightly after that but it will still be safe for another day. For long-term storage, freeze in individual portions (glass jars or heavy-duty freezer bags) for up to 3 months — leave headspace since liquids expand. Thaw overnight in the refrigerator and rewarm gently over low heat, stirring often to restore creaminess without separating.

Ingredient Substitutions

If you don't have mint, replace it with a handful of fresh basil for a different herbaceous profile, though basil will make the soup taste more Mediterranean. Swap heavy cream for full-fat coconut milk or a dairy-free creamer to keep it vegan-friendly; reduce the amount slightly to maintain a silky but not oily finish. Use low-sodium vegetable stock instead of water for extra depth, and if Espelette pepper is unavailable, a small pinch of smoked paprika or cayenne will provide the desired warmth.

Serving Suggestions

Serve hot with a drizzle of good olive oil and a scattering of microgreens or reserved mint leaves for contrast. When chilled, top with a small spoonful of crème fraîche or a swirl of yogurt and a few crunchy toasted pumpkin seeds or lemon-zest crumbs. Pair with a crisp green salad and a loaf of sourdough for a spring lunch, or offer as a starter alongside seared fish for an elegant dinner.

Cultural Background

This style of pureed vegetable soup has deep roots in French home cooking, where bright vegetable purées were used to showcase seasonal produce. Pea soups gained popularity in spring celebrations when the first fresh greens arrived at market. While the specific addition of mint comes from Mediterranean influences where fresh herbs are commonly used to lift legumes and vegetables, the result is a simple Franco-Mediterranean expression of freshness and restraint.

Seasonal Adaptations

In early spring, use fresh market peas and generous mint for a vivid, aromatic bowl. In summer, cool the soup and serve with chopped cucumber and a squeeze of lemon. Fall and winter call for frozen peas and heartier garnishes — add crispy pancetta (for non-vegetarian versions) or toasted walnuts for texture. For holiday menus, present in small demitasse cups topped with a lemon-thyme crumble for a festive touch.

Meal Prep Tips

Make a double batch and freeze in single-serving jars. When prepping for the week, portion into 12-ounce (350 mL) containers for lunches and keep garnishes separate to maintain texture. Reheat on the stovetop over low heat, adding a splash of water if the soup becomes too thick. If serving chilled, plan to remove from the fridge 15–20 minutes before serving to take the chill off and allow flavors to bloom.

Whether you serve it as a casual lunch or an elegant starter, this pea and mint recipe is an effortless way to celebrate seasonal greens. It’s quick, adaptable, and keeps the kitchen light and fragrant — a simple recipe that feels special every time.