This vibrant pea and mint soup has been one of my quickest, most reliable ways to brighten a weeknight. I discovered this combination on a sunlit spring afternoon when my fridge held only frozen peas and a small bunch of mint; the result was unexpectedly fragrant and luxuriously smooth. It quickly became a staple when I wanted something light but fancy enough for guests. The sweetness of the peas, the cool lift from mint, and a touch of cream balance into a soup that can be served steaming or chilled for picnic-friendly fare.

What I love most is how forgiving the method is: whether you start with fresh, shelling peas on the counter as you chat with family, or use frozen peas straight from the bag, the technique is the same. Texture is the key here — aim for a velvety puree and adjust the cream to make the mouthfeel richer or lighter. Every time I make this, someone asks for seconds and jars of leftover soup disappear within a day. It’s the kind of small-ceremony recipe that turns a simple lunch into something remembered.

Ingredients

• Peas: 1 7/8 cups (about 10.6 oz) fresh or frozen peas — frozen are excellent year-round and give a bright green color. Use organic if you prefer, and if using fresh, shell them the same day for the sweetest flavor.
• Onion: 1 small onion (about 3 oz), roughly chopped — I like a sweet yellow onion for gentle aromatics; red will add a sharper bite and more color.
• Olive oil: 1 teaspoon extra-virgin olive oil — just enough to soften the onion and add a silky coating to the peas as they simmer.
• Water: 1 2/3 cups (about 13.5 fl oz) salted water — this is the cooking liquid; use vegetable stock for deeper flavor.
• Mint: 5 fresh mint leaves — bruised lightly to release oils; spearmint or a mild garden mint works best (avoid peppermint, which is too intense).
• Cream: 2 tablespoons heavy cream — adds richness and silk; for a lighter version use 2 tablespoons half-and-half or plain yogurt stirred in after blending.
• Espelette pepper: A pinch — a smoky, mildly spicy pepper that complements the sweetness of peas; cayenne or black pepper are acceptable substitutes.
• Salt and pepper: To taste; start with 1/4 teaspoon salt and adjust after blending.

Instructions

Prepare the peas and aromatics: Shell fresh peas if needed or measure frozen peas. Roughly chop the small onion so it breaks down quickly while simmering. Add peas and onion to a medium saucepan with 1 teaspoon olive oil and 1 2/3 cups salted water. The oil helps carry flavor and prevents sticking. Simmer: Bring the liquid to a gentle simmer over medium heat. Once simmering, adjust to maintain a light bubble and cook for 10 minutes — this softens peas and mellows the onion. Watch for vigorous boiling, which can leach color and flavor; a gentle simmer preserves the bright green hue. Add mint and season: Tear the 5 mint leaves and add them to the pan with a pinch of Espelette pepper. The short infusion time keeps the mint fresh rather than grassy. Taste the broth and add more salt if needed — seasoning before blending ensures even flavor. Blend until silky: Transfer the contents to a blender or use an immersion blender in the saucepan. Blend on high until very smooth, 30–60 seconds. For the silkiest texture, pass through a fine sieve back into the pan, pressing with a spatula to extract every drop. Return to low heat if serving warm. Finish with cream and adjust: Stir in 2 tablespoons cream and a final pinch of pepper. Warm gently for a minute — avoid boiling after adding cream. If serving chilled, cool quickly by placing the pot in an ice bath, then refrigerate. Adjust seasoning before serving.

Storage Tips

Cool the soup to room temperature before refrigerating. Store in airtight containers for up to 3 days; glass jars with tight lids are ideal for preserving color and aroma. For longer storage, freeze in portion-sized containers, leaving 1/2 inch headspace for expansion. Thaw overnight in the refrigerator and reheat gently over low heat, stirring frequently — vigorous boiling after freezing can cause slight separation; whisk in a splash of water or extra cream to reincorporate.

Ingredient Substitutions

If you don’t have heavy cream, stir in 2 tablespoons of Greek yogurt after the soup has cooled slightly; temper the yogurt by whisking in a spoonful of warm soup first to avoid curdling. Vegetable stock can replace water for deeper flavor — use 1 2/3 cups stock and reduce added salt. For a dairy-free version, substitute 2 tablespoons canned coconut milk (full fat) for the cream; expect a slightly coconut-forward note that pairs well with mint. Fresh chives or a small handful of basil can replace mint for a different herbaceous edge.

Serving Suggestions

Serve in warmed bowls with a drizzle of olive oil or a small spoonful of crème fraîche for an elegant finish. Garnish with a sprig of mint, toasted pumpkin seeds, or a scattering of crumbled feta for salt and tang. Pair with crusty country bread or a warm goat cheese tartine for a light lunch. For a composed starter, ladle into shallow bowls, top with a small quenelle of herb ricotta, and sprinkle Espelette pepper for visual contrast.

Cultural Background

Pea soups have long been part of European culinary traditions, from rustic split-pea stews to refined purées seen in French bistros. The addition of mint is a classic technique across Mediterranean and French cuisine: the herb cuts through sweetness and adds a fresh, aromatic note. This version leans on the French preference for velouté-like textures — smooth, gently seasoned, and finished with a touch of cream for elegance.

Seasonal Adaptations

In spring, use freshly shelled peas and the first tender mint leaves for the most vibrant flavor. In late summer or autumn, a splash of lemon zest brightens the bowl when fresh peas are less available. For holiday meals, dress this up with a swirl of brown butter and toasted hazelnuts to introduce a toasty, festive component.

Meal Prep Tips

Double the batch and freeze individual portions for quick lunches. When prepping for the week, store garnishes separately: keep seeds, herbs, and cream in small containers so the soup stays fresh and vibrant. Reheat gently on the stove or in the microwave, stirring halfway through. If the texture thickens after refrigeration, whisk in a tablespoon or two of warm water to loosen before serving.

Whether you make it for a casual family dinner or a small dinner party, this pea and mint soup rewards simple ingredients with approachable technique. I hope it becomes one of the recipes you rely on when you want fast, fresh flavor with a touch of finesse.