This spinach pea and mint soup is humble in its ingredients, based on using frozen peas and frozen spinach. Yet packed with heaps of flavor and nutritional goodness. It is also vegan, budget-friendly, quick to make, and most importantly super delicious! You can eat it warm or cold. Have I convinced you to try it yet?
Then let us prepare this soup in less than 15 minutes.
My first taste of this flavor combination was in a gastropub in London. One spoon and I knew I just had to replicate this delicious soup. I do love a good pea soup. My German pea soup is one of my favorite winter meals. However, this recipe is one of my favorite summer soups, as it has a fresh taste to it.
Because this soup is made with frozen peas and spinach (yes you can also use fresh) it is a lot lighter than a split pea soup. Also, it does not take as long to cook as a soup with dried peas.
Using frozen peas and spinach in soup
Yes, you can. That is one of the beauties of this dish. I have made it both ways. You can add fresh spinach to the soup, which will give it a brighter green color. Just add frozen spinach to the soup. You do not need to defrost it and it will taste just as good.
Using frozen spinach is not only more convenient, but it is also often healthier. One cup of frozen spinach may have almost four times the amount of nutrients such as folate, iron, and calcium, than a cup of fresh spinach. (source CNBC). It is also much cheaper than buying fresh spinach and can be used in virtually anything on the stove. Frozen spinach is dependable in taste. The spinach is frozen straight after being picked.
Yes, they are. Nutritionally they are almost the same, but fresh peas lose half their Vitamin C within 24 hours of being picked. Frozen, they have a longer shelf life, and you save yourself a lot of time shelling them. (Source: Healthkart)
You can add the frozen peas and spinach straight into the soup without having to defrost them first. They need about 8-10 minutes to defrost and cook, and then they are ready to eat.
How to make soup from frozen peas and spinach
This homemade pea soup requires minimal prep, a bag of frozen peas, and some fresh herbs.
What you will need
Apart from a medium-sized pot, you will need an immersion blender or food processor to puree this simple soup.
Ingredients
- frozen peas (you can also use fresh peas)
- frozen spinach (or use fresh)
- potato (this is optional but I like it as it thickens up the soup)
- onion
- vegetable oil
- vegetable stock (affiliate link)/ vegetable broth
- fresh mint leaves (I like using garden mint, but any variety works)
Recipe Steps
- Peel and slice the onion finely. Peel the potato and cube it into approximately 2 cm bites.
- In a deep saucepan, heat up the oil and fry the onions for a couple of minutes until translucent.
- Pour in the vegetable stock (affiliate link). Add the potato, bring to a boil, and then add the peas and spinach. Bring to a boil and cook for about 5-7 minutes on medium heat. Check that the potato and peas are cooked and the spinach completely defrosted and warm before moving to the next stage.
- Remove the pot from the heat. Add the mint leaves to the broth. With a blender or an immersion stick blend/puree the soup into the desired consistency.
- Season with salt and black pepper to taste. To serve you can optionally add a dollop of vegan yogurt which adds a cool creamy texture.
- This soup tastes delicious hot or chilled.
Recipe Variations
There are endless possibilities to vary this frozen pea soup recipe and make it your own. Here are some ideas.
- add cheese - a little parmesan or another grated cheese to the soup.
- instead of frying the onions in oil, you can butter them for a nuttier flavor
- You can also fry some garlic with the onions, which goes very well with the spinach.
- add some meat: ham or bacon are always a popular choice for pea soup.
TIPS for the best Minted Pea and Spinach Soup
- You can use any type of onion for this soup. Shallots, red or white onions are all fine.
- Take your time when frying these onions. This will help the onions develop a sweeter flavor. Take care not to burn them, as this will result in a bitter taste.
- The amount of stock/broth used in this recipe is just a guideline. Scale it up to your taste. Start with less stock and then gradually add more until you get the desired texture.
- You do not need to blend the soup smoothly. I always leave some of the peas unpureed as it leaves a little texture to the soup.
Is this soup suited for a slimming world diet?
For those of you not familiar with Slimming World, it is a British low-fat diet. I know it well, as I used to follow it when I was living in the UK. This pea and spinach soup is great for the slimming world. Just replace the oil with your fry light spray, and this soup should be syn-free!
What to serve with pea and mint soup?
This soup goes well with white crusty bread or a slice of rye bread. You can also add a drop of vegan cream, sour cream, or yogurt to the soup to add a creamy flavor.
Storage Instructions
How long will this soup stay good in the fridge?
This pea mint and spinach soup will keep up to 5 days in the fridge. Store it in an airtight container. You can either reheat the soup the next day or enjoy it chilled. Add a little water or vegetable stock (affiliate link) if needed to thin it out.
Can I freeze the soup?
Yes just pour it in portions into freezer bags and freeze for up to three months.
More tasty soup recipes:
This post was first published in January 2014, and updated in May 2021 and June 2023.
Recipe
Easy Spinach Pea and Mint Soup (use frozen veg)
Equipment
- 1 immersion blender or
- 1 food processor
Ingredients
- 2 tablespoon vegetable oil or sunflower oil (replace with Frylight if you are following the Slimming World diet)
- 150 g (⅓ lb) onion about 1 onion
- 150 g (⅓ lb) potato about 1 potato
- 250 g (½ lb) frozen peas or use fresh peas
- 150 g (⅓ lb) frozen spinach
- 15 g (⅓ cup) fresh mint leaves
- 800 ml (3.5 cups) vegetable stock (affiliate link) / vegetable both
To serve (optional)
- crusty bread
- yogurt vegan
Instructions
- Peel and slice the onion finely. Peel the potato and cube it into approximately 2 cm bites.
- In a deep saucepan, heat up the oil and fry the onions for a couple of minutes until translucent.
- Pour in the vegetable stock (affiliate link)/ broth. Add the potato, bring to a boil, and then add the peas and spinach. Bring to a boil and cook for about 5-8 minutes on medium heat. Check that the potato bits and peas are cooked and the spinach completely defrosted and warm before moving to the next stage.
- Remove the pot from the heat. Add the mint leaves to the broth. With a blender or an immersion stick blend/puree the soup into the desired consistency.
- Season with salt and pepper to taste. To serve you can optionally add a dollop of yogurt which adds a cool creamy texture.
- This soup taste delicious hot or chilled.
Sara Marioni says
This soup is THE SOUP! I am maintaining my weight but wanted a nutritious, filling, and low-fat soup—AND THIS FITS THE BILL PERFECTLY! I have added chilli flakes to add a kick and it works.
Marita Sinden says
Hi Sarah, thanks so much for your feedback. I am glad you loved the soup as much as I do.
Best Wishes
Marita