Soup doesn’t have to be only for cold months. Our take on pea soup includes refreshing mint and subtly sweet peas all blended into a detoxifying puree to keep you feeling light during warmer months. Plus, thanks to the help of your blender, you can whip up this summer soup in less than twenty minutes for a quick weekday meal that will provide loads of nutrients. You can eat this soup hot or chilled!
Pass the peas, please
We love the slightly sweet flavor that leeks add to this blended summer soup. Leeks are rich in flavonoids, which are phytonutrients found in plants with anti-inflammatory, antioxidant, and immunity benefits when consumed regularly. Specifically, leeks contain a flavonoid called diallyl disulfide, which is known for its anticarcinogenic properties (carcinogen is a compound that is known to cause cancer in living tissue). Eating foods rich in phytonutrients like diallyl disulfide is beneficial for immune health.
Peas are incredibly nutrient-dense, and thanks to the affordable, year-round access to frozen peas, you can make this soup any time of year. Technically, peas are part of the legume family, even though we often categorize them as vegetables. Peas are a good source of dietary fiber, so you’ll fill up on this soup without feeling weighed down or taking a hit to your energy levels. Peas are also high in protein – with four grams per half-cup. You’ll also get more than a third of your vitamin A, a quarter of your vitamin K, and a healthy dose of vitamin C for every serving.
We love adding mint and parsley to recipes because of their detoxifying properties. Parsley is a natural diuretic, meaning it helps flush out excess water without depleting essential electrolytes and keeps bloat at bay.
Mint is also incredible at aiding digestion, reducing bloating, and keeping the system regular. Mint helps increase bile secretion, which helps the body digest food. Since mint is also calming and anti-inflammatory, it can allow for more effortless waste movement through the system. This soup is great as an alternative to a smoothie when you are on a 7-Day cleanse or 21-Day cleanse, as well. Just blend in your smoothie packet and enjoy.
3 cups frozen peas
2 cups spinach
1 yellow onion
1-2 cloves garlic
1/4 cup fresh parsley
1/4 cup fresh mint
1/4 cup olive oil
salt and pepper to taste
Optional: chives and full-fat canned coconut cream for topping
Prepare vegetables. Slice leeks. Chop onions. Mince garlic. Remove stems from mint and parsley leaves. Slice chives if using.
Add olive oil to a large soup pot over medium heat. Add leeks, onions, salt, and pepper. Cook, occasionally stirring for 5-6 minutes. The leeks and onions should be softened and fragrant.
Add garlic, peas, and spinach. Cook it for 2 minutes.
Pour over broth and turn heat to high. When the broth is boiling, lower the heat to a simmer and cook soup for 5 minutes.
Add mint, parsley, and soup to a blender (you may need to add the hot soup in batches, depending on the size of your blender). Blend until creamy and smooth, then add salt and pepper as needed.
Serve this summer soup with a swirl of coconut cream and chives. This soup is delicious hot or cold.
Recipe and photography by Kaitlyn Noble
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