Pea, Leek and Mint Soup

Pea, Leek and Mint Soup is the perfect dish to welcome the warmer months. Light, refreshing, and brimming with the fresh flavours of spring, this soup is incredibly easy to prepare and takes just 20 minutes from start to finish. It is a versatile meal that can be served warm or cold, making it suitable for any occasion. Packed with nutritious ingredients like peas, leeks, and fresh mint, it’s not only delicious but also healthy. This recipe provides the ideal balance of creamy comfort and vibrant freshness. It’s perfect for a light starter or even a light lunch.

Table of Contents

• Ingredient Breakdown
• The Nutritional Benefits of Pea, Leek and Mint Soup
• Versatility: Serving Warm or Cold
• Customising the Soup
• Serving Suggestions
• Perfect for Meal Prep
• Welcome To Soup Season!

Ingredient Breakdown

• Extra-virgin olive oil: A healthy fat that helps sauté the leeks and garlic while adding a light, fruity flavour to the soup.
• Leeks: The star of this soup, leeks provide a mild, slightly sweet onion flavour and a creamy texture once cooked.
• Garlic: Adds a rich savoury depth and complexity to the soup.
• Frozen petit pois or peas: These small, sweet peas provide the base of the soup, giving it a smooth and velvety texture.
• Vegetable stock: Adds a savoury liquid base, bringing all the ingredients together and enhancing the overall flavour.
• Mascarpone: A rich, creamy cheese that adds a luscious texture and a subtle tang to the soup.
• Fresh mint leaves: A refreshing herb that gives the soup a cooling, aromatic finish, enhancing the springtime vibe.

The Nutritional Benefits of Pea, Leek and Mint Soup

This soup is more than just a tasty treat. It’s full of nutritional benefits. Peas, the main ingredient in this dish, are an excellent source of plant-based protein, fibre, and essential vitamins such as vitamin A, C, and K. They also contain iron, magnesium, and zinc, which contribute to overall immune health. The leeks, a member of the allium family, have been shown to have anti-inflammatory properties and can support heart health due to their high levels of antioxidants.

The fresh mint not only provides a refreshing flavour but also offers digestive benefits, soothing the stomach and reducing bloating. Mascarpone, while indulgent, is used in moderation and adds a creamy texture without overpowering the soup. With the use of vegetable stock, this soup is entirely plant-based. This makes it an excellent option for vegetarians or those looking for lighter meals.

Versatility: Serving Warm or Cold

One of the great advantages of Pea, Leek and Mint Soup is its versatility. This soup can be served both warm and cold, making it suitable for various occasions and weather conditions. When served warm, it provides a comforting, soothing dish perfect for cooler days, offering a gentle, aromatic aroma as it simmers. 

On the other hand, chilled pea soup is an excellent option for warmer months. You can serve it as a refreshing starter or light lunch. The freshness of the peas and mint, when served cold, makes it particularly revitalising on hot days. You can easily adjust the soup’s texture to suit your preference. If you prefer a thinner consistency, simply add more vegetable stock when reheating or blending. Regardless of the season, Pea, Leek and Mint Soup can be tailored to fit the moment.

Customising the Soup

While Pea, Leek and Mint Soup is delightful as it is, there are several ways to customise the recipe and add your own twist.

• For a heartier option, consider adding a source of protein, such as grilled chicken or roasted chickpeas, to turn the soup into a full meal. 
• If you prefer a more robust flavour, experiment with adding a touch of lemon zest or a squeeze of fresh lemon juice to brighten up the soup and add a bit of tang. 
• For those who enjoy a bit of heat, a pinch of red pepper flakes or a drizzle of hot sauce could bring a welcome spicy kick. 
• For a lighter option, you can swap out the mascarpone for a lighter alternative, such as cream cheese or Greek yogurt, to reduce the richness while maintaining the creamy texture. 

Serving Suggestions

Pea, Leek and Mint Soup is perfect on its own, but there are plenty of ways to elevate the meal. For a satisfying starter, pair it with a slice of crusty bread for dipping. If you’re serving the soup for lunch, it pairs wonderfully with a light salad or a side of roasted vegetables. For a more filling meal, consider adding some grilled chicken or a soft-boiled egg on top for extra protein.

This soup also works beautifully as a light appetizer before a main course. Whether you serve it warm or chilled, Pea, Leek and Mint Soup can be the perfect way to begin any meal. You can even make a large batch and store it in the fridge for several days, as it tastes just as delicious the next day.

Perfect for Meal Prep

Pea, Leek and Mint Soup is an excellent option for meal prep, making it an ideal choice for busy weeks. Not only does it keep well in the fridge, but it also freezes beautifully. This means you can make a large batch and have healthy meals ready whenever you need them. The flavours of the soup only improve after a day or two, allowing the peas, leeks, and mint to fully marry together. 

Simply store the soup in airtight containers and refrigerate for up to four days. Or you can freeze it for up to three months. When ready to eat, reheat it on the stove. Add a little extra stock if needed to reach the desired consistency. This makes Pea, Leek and Mint Soup a great option for preparing ahead. It will ensure you always have a quick and nutritious meal available, without the need to cook from scratch every day.

Welcome To Soup Season!

If like me you love soups, I have so many different recipes for you to choose from. You can access all my soup recipes here. Some of my favourite include:

• Golden Thai Curry Chicken Noodle Soup: This soup is quite literally a hug in a bowl. The star of the show is the umami, flavour-packed broth, which comes together in just 20 minutes.
• Teriyaki Pork Miso Ramen: This ramen is so incredibly flavourful, which is surprising given that the broth comes together in just 5 minutes. The secret weapon is instant dashi, which packs an umami-packed punch that makes the broth taste like it’s been simmering for hours.
• Turmeric Coconut Squash Soup: This autumnal soup is the perfect soup to make on a chilli day. Turmeric and coconut are a match made in heaven and they complement the butternut squash so beautifully.
• Spiced Red Lentil Soup: This thick, creamy vegan spiced red lentil soup is high in protein, packed with flavour and naturally vegan. It takes inspiration from the Lebanese classic, shorbet adas.
• Chinese Style Chicken and Sweetcorn Soup: This soup is a comforting classic. It’s perfect for a quick and satisfying meal, especially on cold days when you crave something warm and nourishing.

See how I make these soups and more over on my Instagram!