There’s a certain magic that happens when spring arrives. The world awakens in a vibrant burst of green, and our plates naturally follow suit. For me, and my family, no dish embodies the essence of spring quite like fresh pea soup. It’s a recipe we stumbled upon a few years ago, almost by accident – a surplus of peas from our little garden patch practically begged to be transformed into something delightful. And delightful it was! The first spoonful was a revelation: a creamy, vibrant green elixir bursting with the sweet, delicate flavour of freshly picked peas. Even my notoriously picky eaters, usually skeptical of anything green that isn’t broccoli, were instantly converted. Bowls were emptied, second helpings requested, and a new family favourite was born. Since then, fresh pea soup has become a springtime ritual in our home, a comforting and nourishing dish that celebrates the season’s bounty. It’s incredibly easy to make, surprisingly versatile, and always a crowd-pleaser. Whether you’re a seasoned cook or a kitchen novice, this recipe is guaranteed to bring a taste of spring sunshine to your table.

Ingredients

To create this vibrant and flavourful fresh pea soup, you’ll need just a handful of simple, high-quality ingredients. Freshness is key here, especially for the peas, as they are the star of the show. Choosing the best ingredients will elevate your soup from good to truly exceptional.

Fresh Peas: 4 cups, shelled (approximately 4 pounds of pea pods). Fresh peas are the heart and soul of this soup, delivering their signature sweetness and vibrant green colour. Look for plump, bright green pods that feel firm to the touch. If fresh peas are not readily available, you can use high-quality frozen peas, but be sure to thaw them before adding to the recipe.
Vegetable Broth: 4 cups. A good quality vegetable broth is essential for the base of the soup. Choose a low-sodium variety to control the salt content. Homemade vegetable broth is always preferable for the deepest flavour, but a good store-bought option will also work well. For a richer flavour, consider using chicken broth instead of vegetable broth if you are not adhering to a vegetarian or vegan diet.
Yellow Onion: 1 medium, diced. Onion provides a foundational flavour base for the soup, adding depth and subtle sweetness. Yellow onions are a good all-purpose choice, but you can also use white onions or shallots for a slightly milder flavour.
Garlic: 2 cloves, minced. Garlic adds a pungent and aromatic note that complements the sweetness of the peas. Freshly minced garlic is always best for maximum flavour.
Butter or Olive Oil: 2 tablespoons. Butter adds richness and a velvety texture to the soup. Olive oil is a healthier and vegan-friendly alternative, offering a slightly lighter flavour profile. For a richer, more decadent soup, consider using a combination of both.
Fresh Mint: ¼ cup, packed, roughly chopped. Fresh mint is the secret ingredient that elevates this pea soup to another level. Its bright, refreshing flavour perfectly complements the sweetness of the peas and adds a delightful herbaceous note. Spearmint or peppermint both work well, depending on your preference.
Heavy Cream or Crème Fraîche (Optional): ¼ cup. For an extra creamy and luxurious soup, a swirl of heavy cream or crème fraîche at the end is highly recommended. This adds richness and a velvety smooth texture. For a vegan option, use full-fat coconut milk or cashew cream instead.
Salt and Freshly Ground Black Pepper: To taste. Seasoning is crucial to balance the flavours and bring out the best in the ingredients. Start with a generous pinch of salt and pepper, and adjust to your liking throughout the cooking process.
Lemon Juice (Optional): 1 tablespoon. A squeeze of fresh lemon juice at the end brightens the flavours and adds a touch of acidity that cuts through the richness of the soup. This is particularly recommended if you are using cream or crème fraîche.

Instructions

Making fresh pea soup is surprisingly straightforward and requires minimal culinary expertise. Follow these simple steps to create a bowl of springtime goodness in no time.

Sauté the Aromatics: In a large pot or Dutch oven, melt butter or olive oil over medium heat. Add the diced yellow onion and sauté for 5-7 minutes, or until softened and translucent. Stir occasionally to prevent sticking and ensure even cooking. Sautéing the onion first develops its sweetness and creates a flavourful base for the soup.
Add Garlic and Bloom the Flavour: Add the minced garlic to the pot and sauté for another minute, or until fragrant. Be careful not to burn the garlic, as this can impart a bitter taste. Sautéing the garlic briefly releases its aromatic oils and enhances its flavour, adding another layer of complexity to the soup.
Introduce the Peas and Broth: Add the fresh or thawed frozen peas to the pot. Pour in the vegetable broth, ensuring the peas are mostly submerged. The broth provides the liquid base for the soup and helps to cook the peas to tender perfection.
Simmer Until Peas are Tender: Bring the soup to a gentle simmer over medium-low heat. Reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes, or until the peas are tender and easily mashed with a spoon. Simmering gently allows the flavours to meld together and ensures the peas cook evenly without becoming mushy. Avoid boiling vigorously, as this can toughen the peas.
Infuse with Mint: Stir in the roughly chopped fresh mint during the last 5 minutes of simmering. The heat will gently release the mint’s aromatic oils, infusing the soup with its refreshing flavour. Adding the mint towards the end of cooking preserves its bright green colour and fresh flavour.
Blend to Creamy Perfection: Once the peas are tender, remove the pot from the heat. Using an immersion blender, carefully blend the soup directly in the pot until it is completely smooth and creamy. Alternatively, you can carefully transfer the soup in batches to a regular blender and blend until smooth. If using a regular blender, be sure to vent the lid to allow steam to escape and prevent pressure buildup. Blending the soup creates its signature creamy texture and releases the full flavour of the peas.
Adjust Seasoning and Finish: Return the pot to low heat. Season the soup to taste with salt and freshly ground black pepper. If desired, stir in heavy cream or crème fraîche for extra richness and a velvety texture. For a brighter flavour, stir in a tablespoon of fresh lemon juice. Taste and adjust seasoning as needed. Seasoning is the final step to perfect the flavour profile of the soup, ensuring it is balanced and delicious.
Serve and Enjoy: Ladle the fresh pea soup into bowls and serve immediately. Garnish with fresh mint sprigs, a swirl of cream, or a drizzle of olive oil, if desired. Enjoy this vibrant and flavourful soup as a starter, light lunch, or satisfying dinner.

Nutrition Facts

This fresh pea soup is not only delicious but also packed with nutrients, making it a healthy and wholesome meal option. The nutritional values are approximate and can vary slightly depending on the specific ingredients used.

Servings: 6

Serving Size: Approximately 1.5 cups

Calories per Serving: Approximately 200-250 calories (without cream), 250-300 calories (with cream)

Approximate Nutritional Breakdown per Serving (without cream):

Protein: 8-10 grams. Peas are a good source of plant-based protein, contributing to muscle building and satiety.
Fat: 8-12 grams. This primarily comes from the butter or olive oil used, and is mostly healthy fats.
Carbohydrates: 25-30 grams. These are primarily complex carbohydrates from the peas and vegetables, providing sustained energy.
Fiber: 8-10 grams. Peas are an excellent source of dietary fiber, promoting digestive health, regulating blood sugar levels, and contributing to feelings of fullness.
Vitamins: Rich in Vitamin K, Vitamin C, Vitamin A, and B vitamins. Peas are a powerhouse of vitamins, contributing to various bodily functions, including immune system support, vision health, and energy production.
Minerals: Good source of iron, folate, manganese, and potassium. These minerals are essential for red blood cell production, cell growth, nerve function, and maintaining healthy blood pressure.

Health Benefits:

High in Fiber: Promotes digestive health and satiety.
Good Source of Protein: Contributes to muscle building and repair.
Rich in Vitamins and Minerals: Supports overall health and well-being.
Low in Fat and Calories (without cream): A healthy and light meal option.
Antioxidant-Rich: Peas contain antioxidants that help protect against cell damage.
Hydrating: The broth-based soup contributes to daily fluid intake.

Preparation Time

Fresh pea soup is a relatively quick and easy dish to prepare, making it perfect for weeknight meals or when you’re short on time.

Prep Time: 15-20 minutes (includes shelling peas if using fresh, chopping vegetables, and measuring ingredients)

Cook Time: 20-25 minutes (simmering and blending)

Total Time: 35-45 minutes

This timing is approximate and can vary slightly depending on your knife skills and the speed of your stovetop. Using frozen peas will slightly reduce prep time as you won’t need to shell them. Overall, you can have a delicious and nutritious bowl of fresh pea soup on the table in under an hour.

How to Serve

Fresh pea soup is incredibly versatile and can be served in a variety of ways, making it suitable for different occasions and preferences.

Hot or Cold: Enjoy it hot as a comforting and warming meal, especially on cooler days. Alternatively, chill it thoroughly and serve it cold as a refreshing and light summer soup. Cold pea soup, often referred to as Vichyssoise when made with potatoes, is a delightful and sophisticated option.
As a Starter or Main Course: Serve smaller portions as an elegant starter to a larger meal. Larger portions make a satisfying and light main course, especially when paired with a side salad or crusty bread.
Garnishes Galore: Enhance the flavour and visual appeal with various garnishes:
- Fresh Mint Sprigs: A classic and simple garnish that highlights the minty flavour of the soup.
- Swirl of Cream or Crème Fraîche: Adds richness and visual contrast.
- Drizzle of Olive Oil: Adds a fruity note and healthy fats.
- Croutons: Provide a satisfying crunch and textural contrast. Homemade or store-bought croutons both work well.
- Toasted Seeds or Nuts: Pumpkin seeds, sunflower seeds, or slivered almonds add texture and nutty flavour.
- Shredded Parmesan Cheese: For a savory and salty touch (if not vegan).
- Crispy Bacon or Prosciutto: For a non-vegetarian option, crumbled crispy bacon or prosciutto adds a salty and smoky flavour.
Accompaniments: Pair your pea soup with complementary sides:
- Crusty Bread or Baguette: Perfect for dipping and soaking up the delicious soup.
- Grilled Cheese Sandwich: A classic and comforting pairing.
- Side Salad: A light and refreshing salad complements the richness of the soup.
- Crackers or Breadsticks: Provide a crunchy element to the meal.

Additional Tips for Perfect Pea Soup

Elevate your fresh pea soup to the next level with these helpful tips and tricks, ensuring a flavourful and foolproof result every time.

Use High-Quality Peas: The flavour of your pea soup hinges on the quality of your peas. Opt for fresh, in-season peas whenever possible for the sweetest and most vibrant flavour. If using frozen peas, choose a reputable brand and ensure they are thawed before cooking.
Don’t Overcook the Peas: Overcooked peas can lose their bright green colour and become mushy and less flavourful. Simmer the soup just until the peas are tender, about 15-20 minutes. They should be easily mashed with a spoon but still retain a slight sweetness.
Taste and Adjust Seasoning Throughout: Seasoning is key to bringing out the best flavours in your soup. Taste the soup at various stages of cooking and adjust salt and pepper as needed. Remember that flavours will develop and deepen as the soup simmers.
Add Other Vegetables for Depth: While pea soup is delicious on its own, you can enhance its flavour and nutritional value by adding other vegetables. Consider adding:
- Potatoes: Add diced potatoes along with the peas for a thicker and heartier soup.
- Carrots: Diced carrots add sweetness and colour to the soup.
- Celery: Adds a subtle savory note and aromatic complexity.
- Leeks: Substitute leeks for onions for a milder and more delicate flavour.
Experiment with Herbs and Spices: Mint is a classic pairing with peas, but don’t be afraid to experiment with other herbs and spices to customize your soup:
- Dill: Adds a fresh and herbaceous flavour.
- Thyme: Provides a warm and earthy note.
- Chives: Offer a mild oniony flavour.
- Nutmeg: A pinch of nutmeg adds warmth and subtle spice.
- Lemon Zest: Brightens the flavour and adds citrusy notes.

FAQ Section

Got questions about making fresh pea soup? Here are answers to some frequently asked questions to help you create the perfect bowl every time.

Q1: Can I use frozen peas instead of fresh peas?

A: Yes, absolutely! While fresh peas are ideal when in season, high-quality frozen peas are a perfectly acceptable and convenient substitute. They are often frozen at their peak freshness and retain a good amount of flavour and nutrients. Just be sure to thaw them before adding them to the soup.

Q2: Can I make this soup vegan?

A: Yes, this recipe is easily adaptable to be vegan. Simply use olive oil instead of butter and omit the heavy cream or crème fraîche. For a creamy vegan version, you can blend in full-fat coconut milk or cashew cream at the end. Ensure your vegetable broth is also vegan-friendly.

Q3: How long does fresh pea soup last in the refrigerator?

A: Fresh pea soup will keep well in an airtight container in the refrigerator for 3-4 days. Allow the soup to cool completely before refrigerating. Reheat gently on the stovetop or in the microwave until heated through.

Q4: Can I freeze pea soup?

A: Yes, pea soup freezes well. Allow the soup to cool completely before transferring it to freezer-safe containers or bags. Freeze for up to 2-3 months. Thaw overnight in the refrigerator or directly in a pot over low heat. The texture may change slightly after freezing, but the flavour will remain delicious. It’s best to freeze the soup before adding any cream, as dairy can sometimes separate upon thawing. Add cream after reheating if desired.

Q5: What if my pea soup is too thick or too thin?

A: If your soup is too thick, simply add a little more vegetable broth or water to reach your desired consistency. If your soup is too thin, you can simmer it uncovered for a bit longer to allow some of the liquid to evaporate and thicken the soup naturally. Alternatively, you can blend a small portion of the soup with a tablespoon of cornstarch or flour slurry (mix cornstarch or flour with cold water until smooth) and stir it back into the soup to thicken it. Avoid adding too much thickening agent at once, as it can make the soup gluey.