This pea and mint soup has been a springtime favorite in my kitchen since I first experimented with a bag of frozen peas and a handful of fresh herbs. I discovered the pairing one rainy afternoon when I wanted something light but satisfying — something that would feel like sunshine in a bowl. The result is an elegant, fresh-tasting soup with a vivid green color, a touch of sweetness from the peas, and the cool, bright lift of mint. It’s the kind of simple recipe that feels special despite minimal effort and ingredients. I often make this to start a casual dinner or to bring along to a potluck when I want something that travels well chilled. It’s forgiving: fresh or frozen peas work beautifully, and the texture is creamy without needing butter or flour. The small addition of cream (or a neutral alternative) rounds the mouthfeel and gives a gentle silkiness that contrasts with the herbal snap of mint and the faint warmth of Espelette pepper. For me, it’s also a reminder of late spring evenings when I’d sip a bowl while watching my family converge from different directions, all hungry and in good spirits.

Ingredients

• Fresh or frozen peas: Use about 2 cups (roughly 10.5 ounces) of shelled peas. Frozen peas are an excellent shortcut because they are picked and frozen at peak freshness; if using fresh peas, shell them and choose young, tender pods for the sweetest flavor.
• Onion: One small onion, about 1/2 cup chopped. Yellow or sweet onions both work — they add subtle background sweetness and develop quickly when simmered, so no need to caramelize.
• Olive oil: 1 teaspoon of good-quality extra-virgin olive oil for gently sweating the onion and building initial flavor without overpowering the peas.
• Water or light vegetable stock: About 1 2/3 cups (13.5 fl oz). Water keeps the recipe bright and lets the pea flavor shine; stock adds depth if you prefer a richer base.
• Fresh mint leaves: 5 small leaves. Spearmint or culinary mint lends a cooling balance. Add just before blending to keep the color and fragrance vibrant.
• Cream: 2 tablespoons heavy cream (or crème fraîche, or a splash of milk for a lighter version) to finish — it smooths the texture and adds a lusciously soft finish.
• Espelette pepper: A pinch for warm, mild heat and a subtle smoky-fruity note. Cayenne or white pepper can be substituted sparingly.
• Salt and pepper: To taste; sea salt or kosher salt is ideal for seasoning evenly.

Instructions

Prepare the peas and onion: Shell fresh peas if needed. Roughly chop the small onion to about 1/4 to 1/2-inch pieces so it softens quickly. Add the peas and chopped onion to a medium saucepan along with 1 teaspoon olive oil and the measured water (or stock). Stir to combine so the oil coats the vegetables and prevents sticking. Bring to a simmer and cook: Place the saucepan over medium heat and bring the liquid to a gentle simmer. Cover partially and cook for about 10 minutes until the peas are tender and the onion is translucent. You'll see the peas soften and the broth take on a vibrant green hue — that's your visual cue that it's time to blend. Add mint and season: Remove the pan from the heat and stir in the fresh mint leaves and a pinch of Espelette pepper. Start with a small pinch and adjust to taste; Espelette provides warmth without aggressive heat. Let the mint steep for a minute in the residual heat so the aroma releases without turning bitter. Blend until silky: Transfer the hot mixture to a blender or use an immersion blender right in the pot. Purée until completely smooth and bright green. If you prefer an ultra-silky texture, push the blended soup through a fine-mesh sieve into a clean saucepan, using a spatula to coax it through. Finish with cream and adjust seasoning: Stir in 2 tablespoons heavy cream until fully incorporated. Taste and season with salt and freshly ground black pepper. If serving chilled, cool at room temperature for 15 minutes, then refrigerate uncovered until cold, or chill in an ice bath to speed the process. Garnish with a small mint leaf and a light drizzle of olive oil just before serving.

Storage Tips

Store chilled in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze in portions — silicone muffin trays are ideal for single servings; once frozen, transfer cubes to a freezer bag and use within 3 months. When reheating, thaw in the fridge overnight and warm gently on low heat; avoid boiling which can dull the fresh pea flavor. If separation occurs after freezing, briefly whisk or re-blend to bring back the emulsion and silky texture. Always cool to room temperature before sealing hot soup to preserve container integrity and reduce condensation.

Ingredient Substitutions

If you need to adapt for dairy-free diets, substitute the heavy cream with full-fat coconut milk or a dairy-free creamer — add just 1 tablespoon at a time to reach your preferred richness. For a lighter finish, use a splash of milk or omit the cream entirely and rely on a drizzle of olive oil for mouthfeel. If you don’t have Espelette pepper, try a small pinch of smoked paprika for a slightly smoky flavor or white pepper for a subtler heat. For extra green depth, add a handful of baby spinach at the blending stage; it won’t change the flavor much but will boost color and nutrients.

Serving Suggestions

Serve the soup with warm crusty bread or herb toasts for a casual meal. For an elegant starter, portion into shallow bowls and garnish with crème fraîche or a swirl of olive oil, toasted almond slivers, and a single mint leaf. Pair chilled bowls with a crisp, acidic white wine or a light rosé. For a heartier course, ladle over cooked, chilled grains like farro or barley and top with diced cucumber and a squeeze of lemon for contrast.

Cultural Background

Pea-based soups and purées have deep roots across European cuisines, and the addition of mint is a longstanding companion in French and British cooking where peas and mint mature concurrently in spring. Simple green purées were historically a way to celebrate the first tender vegetables of the season; adding cream became a way to enrich the texture without masking the vegetables’ delicate flavors. This version leans on that tradition: minimal fat, fresh herbs, and a light stock to showcase the core ingredient.

Seasonal Adaptations

In early spring, use fresh garden peas for the brightest, sweetest flavor. Through late spring and summer, consider folding in other tender spring herbs like tarragon or chervil for a subtle anise or peppery lift. In cooler months use frozen peas and add a splash of lemon juice at the end to refresh the flavor. For a festive holiday twist, top warm bowls with crispy pancetta crumbs or shaved aged pecorino for contrast and extra savoriness.

Meal Prep Tips

Make a double batch and freeze individual portions for quick lunches. Prepare the soup base and cool completely, then store in sealed jars; a vacuum-sealed container prolongs freshness. When packing for lunches, keep garnishes separate — a little cream or herb oil added at serving time keeps presentations bright. If serving a crowd, hold the blended soup in a warm bain-marie to maintain temperature without reducing volume or dulling flavor.

At the end of the day, this soup is a small celebration of simple ingredients handled with care. It’s quick to make, comforting, and versatile — perfect for brightening weeknights or adding a fresh note to a larger meal. Give it a try and make it your own with tiny tweaks to herbs, heat, or garnishes.