Find a new twist on classic comfort food with this creamy pea recipe. It mixes fresh peas, mint, and lemon for a light yet rich taste. It’s great for spring or when you want something healthy. This recipe uses blended peas for creaminess, not heavy cream.
It’s quick to make, ready in under 30 minutes. You’ll need pantry staples and fresh herbs.
This creamy pea recipe is perfect for meal prep or family dinners. It has protein from peas, vitamins from herbs, and a tangy lemon finish. You can add croutons or more herbs to make it your own. Let’s learn how to make this tasty, easy soup.
Key Takeaways
- Uses fresh peas to create a creamy texture without dairy
- Zesty lemon and mint add refreshing flavor contrasts
- Prep time under 30 minutes for quick weeknight dinners
- Packed with vitamins K and C from herbs and citrus
- Customizable with optional toppings like Parmesan or croutons
Recipe Overview & Nutritional Benefits
Try this pea soup recipe for comfort and nutrition. It’s full of fresh herbs, tangy citrus, and creamy texture. It’s great for lunch or dinner and is very healthy.
Why This Soup Stands Out
- Herb infused flavor: Peppermint makes it refreshing. Lemon zest adds brightness without sugar.
- Creamy texture: It’s creamy from blended peas and plant based milk. It’s dairy free but feels rich.
- Quick prep: It’s ready in under 30 minutes. Perfect for when you’re in a hurry.
Key Nutritional Highlights
Each serving has:
- Plant based protein: Peas give 6g per bowl. They help muscles.
- Immune support: Lemon’s vitamin C and peas’ iron boost immunity.
- Low calorie: It has about 250 calories. It’s a good choice for those watching calories.
“Peas are a nutritional powerhouse rich in fiber, folate, and antioxidants,” says registered dietitian Emily Carter, highlighting their heart health benefits.
Essential Ingredients and Preparation Tips
Fresh peas, mint, and lemon zest are key to this mint soup recipe. Using top quality ingredients makes every bite full of flavor. Pick plump, sweet peas and fresh mint leaves for the best taste.
Here’s what you’ll need:
- Fresh peas (shelled or frozen if seasonal options aren’t available)
- Handpicked mint leaves (2-3 cups)
- Heavy cream (or coconut milk for a dairy free option)
- Lemon zest (from 1-2 unwaxed lemons)
- Onion, garlic, and butter for base flavor
- Chill mint sprigs in ice water before chopping to retain crispness.
- Blanch frozen peas briefly to remove icy clumps before blending.
- Add lemon zest after cooking to preserve its bright citrus notes.
Pro tip: Mix in mint at the end to keep it fresh. Don’t overcook it, as it can lose its crispness. Zest your lemons fresh for the best flavor.
Step by Step Cooking Process
Learn to make lemon zest soup with ease. Follow these steps to create a smooth, comforting dish from fresh ingredients.
Preparing the Fresh Peas and Mint
- Heat olive oil in a pot over medium heat. Sauté diced onions until they’re clear.
- Add peas and minced garlic, cooking until they start to soften.
- Chop mint leaves finely and stir them into the pot for 2-3 minutes to release their aroma.
Creating the Creamy Base with Lemon Zest
Puree the mixture with an immersion blender until it’s smooth. Stir in coconut milk and a generous pinch of lemon zest. Taste and adjust seasoning with salt and black pepper.
- For extra richness, whisk in 2 tablespoons of butter before serving.
- Serve immediately garnished with additional lemon zest and fresh mint sprigs.
Pro tip: Let the soup cool slightly before blending to avoid over processing. Store leftovers in an airtight container for up to 3 days.
Customizing Your Creamy Pea Soup with Mint and Lemon Zest
Make this classic soup your own. Add your favorite flavors or a fresh twist. Every bowl can be special.
Variations to Enhance the Flavor
Try these to match your taste:
- Spice it up: Add a dash of cayenne pepper or red pepper flakes.
- Creamy boost: Blend in a spoonful of coconut milk for richness.
- Umami touch: Sauté a diced shallot or a minced clove of garlic first.
“The best recipes are blueprints never afraid to personalize them.”
Serving Suggestions and Plating Ideas
Make your dish look great with these tips:
- Use a deep bowl and drizzle olive oil in a spiral pattern on top.
- Serve with a side of crusty multigrain bread for dipping.
- Add a sprinkle of toasted pine nuts or shredded Parmesan for crunch.
Pair with a light salad or roasted veggies for a full meal. For fun, layer the soup in a bread loaf. Let your creativity flow while keeping the fresh herbs.
Conclusion
This creamy pea soup is both nourishing and tasty. It’s made with fresh ingredients. The mix of sweet peas, mint, and lemon zest gives it a light yet rich taste.
The recipe is simple, making it great for busy days. It’s easy to make homemade soup without complicated steps. Each spoonful is full of vitamins and fiber, making it a healthy meal.
This soup is perfect as a starter or a light lunch. You can change the creaminess or add more mint and lemon zest. The mint and lemon zest make the peas taste even better.
Try this soup for a quick, healthy meal. It’s great for using seasonal ingredients. Your pantry and grocery store have everything you need for this tasty dish.
Share this recipe with friends who love simple yet tasty meals. It’s all about making healthy food that tastes amazing.
Frequently Asked Questions (FAQs)
What makes creamy pea soup with mint and lemon zest special?
This soup is special because of its flavors. Sweet peas, mint, and lemon zest mix well. It’s creamy but light and healthy.
Can I use frozen peas for this recipe?
Yes, frozen peas work great. Just thaw them first for the best taste.
How can I make my pea soup thicker?
To make it thicker, blend it longer or add more cream. Or, cook it uncovered to reduce liquid.
Are there any variations to this creamy pea soup recipe?
Yes! Try basil or cilantro instead of mint. Add potatoes for more texture. Or, use coconut milk for a tropical flavor.
How should I store leftover pea soup?
Keep it in an airtight container in the fridge for 3 days. Freeze it for longer, but it might change texture when reheated.
What are some good serving suggestions for this soup?
Serve it with crusty bread or a light salad. Add extra mint and olive oil for a fancy look.
Can I make this soup vegan?
Yes, use coconut or cashew cream instead of dairy. Make sure your broth is plant based too.
What health benefits does this creamy pea soup offer?
It’s full of vitamins A, C, and K. It also has fiber and protein. This makes it a healthy meal choice.