Green pea and mint soup with coconut milk

Green pea and mint soup with coconut milk: a creamy recipe with peas, mint, lemon and pumpkin seeds. Fresh, filling and quick to cook.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 15 min
• Total time: 20 min
• Calories: 340 kcal per serving
• Protein: 12 g
• Fat: 18 g
• Carbs: 28 g

Ingredients

• 500 g peas
• 1 tin of coconut milk
• 1 onion
• 1 clove of garlic
• 1 litre vegetable stock
• 2 tbsp olive oil
• 1 unwaxed lemon
• 1 handful of pumpkin seeds
• 1 bunch of mint

Method

You’ll need: frying pan · saucepan · stick blender · chopping board · knife · wooden spoon · ladle

1. Peel the onion and garlic and chop them roughly. Wash the mint, squeeze the lemon and set the pumpkin seeds aside for now.
2. Warm the olive oil in a pan and soften the onion and garlic until translucent. Add the peas and stir briefly.
3. Pour in the vegetable stock and simmer everything gently until the peas are soft. Stir in the coconut milk and mint.
4. Blend the soup until smooth and season with lemon juice. If it's too thick, add a little more stock.
5. Toast the pumpkin seeds briefly in a dry frying pan until fragrant. This adds bite and a nutty flavour.
6. Ladle the green pea and mint soup with coconut milk into bowls and serve with the toasted pumpkin seeds.

Good to know

This soup is fresh, creamy and pleasantly easy. I especially like it when I want something light that still fills me up.

Swaps

Coconut milk → cashew butter with stock (usually a little more protein, milder flavour); pumpkin seeds → walnuts (more omega-3 fatty acids); mint → parsley (more vitamin K); lemon → lime (similarly fresh, also provides vitamin C).

Allergens

The soup contains no milk or egg, but it does contain coconut and pumpkin seeds as possible allergens; for children, season mildly and blend well, and during pregnancy it's unremarkable with well-washed mint and hygienic preparation.

Dairy-free recipes