Healthy & Special Diets > Plant-Based Protein Recipes > Legume-Based Recipes > Pea-Based Recipes

Creamy Pea and Mint Soup with Toasted Chickpea Croutons

A vibrant and refreshing soup packed with plant-based protein from peas and chickpeas. The mint adds a cooling touch, making it perfect for any season. This recipe is naturally vegan and gluten-free.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
4
Ingredients
  • 500 g Frozen Peas
  • 750 ml Vegetable Broth
  • 1/4 cup, packed Fresh Mint Leaves
  • 1 medium, chopped Onion
  • 2 cloves, minced Garlic
  • 2 tbsp Olive Oil
  • 1 tbsp Lemon Juice
  • 1 can (400g), drained and rinsed Canned Chickpeas
  • 1/2 tsp Smoked Paprika
  • to taste Salt
  • to taste Black Pepper

Making the Soup

Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant. Add the frozen peas and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 10 minutes, or until the peas are tender. Remove the pot from heat and stir in the fresh mint leaves and lemon juice. Use an immersion blender to blend the soup until smooth and creamy. Alternatively, you can carefully transfer the soup to a regular blender and blend until smooth. Season with salt and pepper to taste.

Preparing the Toasted Chickpea Croutons

Preheat oven to 200°C (400°F). In a bowl, toss the drained and rinsed chickpeas with olive oil, smoked paprika, salt, and pepper. Spread the chickpeas in a single layer on a baking sheet. Bake for 15-20 minutes, or until golden brown and crispy, shaking the pan halfway through. Let cool slightly before serving.

Serving the Soup

Ladle the creamy pea soup into bowls and top with the toasted chickpea croutons. Garnish with a sprig of fresh mint, if desired. Serve immediately.

Nutrition Facts Estimated per 100g of product

(Approximate values, may vary based on specific ingredients used)

Calories: 70-80 kcal
Protein: 4-5 g
Fat: 2-3 g
Carbohydrates: 8-10 g
Fiber: 3-4 g

Other Important Considerations for Nutrition

This soup is a good source of plant-based protein and fiber. It's low in fat and calories, making it a healthy and satisfying meal. Adjust seasonings to your liking. You can also add other vegetables, such as spinach or zucchini, to the soup for added nutrients. Ensure vegetable broth is low sodium if you are watching your salt intake.

← Creamy Coconut Chickpea Curry with Spinach Creamy Vegan Pasta with Sunflower Seed Pesto & Nutritional Yeast →

FAQ

  • Can I use fresh peas instead of frozen?

    Yes, you can use fresh peas. You may need to adjust the cooking time slightly, as fresh peas may take longer to cook.
  • Can I make this soup ahead of time?

    Yes, you can make the soup ahead of time. Store it in an airtight container in the refrigerator for up to 3 days. Reheat before serving. Add the chickpea croutons just before serving to prevent them from becoming soggy.
  • Is this soup suitable for people with allergies?

    This soup is naturally vegan and gluten-free. However, always check the labels of your ingredients to ensure they are free from any allergens you may have. Contains legumes (peas and chickpeas).