Articles & Recipes

Freshly Minted Pea Soup

October 12, 2018

Bored with traditional pea soup? This delicious alternative can be puréed using a blender or left in a chunkier form with flecks of orange carrot dotting the surface.

Ingredients Makes 6 to 8 servings

3 tbsp vegetable oil 45 mL
2 leeks, washed and thinly sliced (about 3 cups/750 mL), 2
2 shallots, finely chopped (about 3 tbsp/45 mL) 2
2 carrots, peeled and chopped 2
1 lb frozen green peas 500 mL
3 cups vegetable stock 750 mL
3 cups plain rice milk or soy milk 750 mL
1 bouquet garni (see Tips) 1
1 tsp dried mint leaves (or 1 tbsp/15 mL chopped fresh) 5 mL
1⁄4 cup coarsely chopped fresh Italian parsley 50 mL
2 tbsp freshly squeezed lemon juice 25 mL
1⁄2 tsp granulated natural cane sugar, optional 2 mL
Salt and freshly ground black pepper


  • Food processor or blender
  1. In a large pot, heat oil over medium heat for 30 seconds. Add leeks and cook, stirring, for 3 minutes or until softened. Add shallots and carrots and cook, stirring, for 3 minutes or until fragrant.
  2. Stir in peas, vegetable stock, rice milk, bouquet garni and mint and bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes or until peas are tender and flavor develops. Discard bouquet garni. Add parsley and let stand for 1 minute.
  3. In a food processor or blender, or using an immersion blender (see Tips, left), purée soup, in batches if necessary, until smooth or desired texture is achieved. If necessary, return soup to pot and reheat until steaming.
  4. Stir in lemon juice, and sugar, if using. Season with salt and pepper to taste. Serve hot. If you prefer a cold soup, transfer to a bowl, cover and refrigerate for 2 to 3 hours or until thoroughly chilled.
Bouquet garni is a French term for a bundle of seasonings that are usually wrapped in cheesecloth and tied with kitchen string. For this recipe, we use three sprigs of fresh thyme or 1⁄2 tsp (2 mL) dried thyme leaves, four parsley stems and one bay leaf. If you are not using an immersion blender and time permits, allow the soup to cool before puréeing. Use caution as you blend hot soup, particularly if using a blender. Fill the blender container only half-full to avoid the buildup of steam, which can cause the lid to pop off.


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