Minted Sweet Pea and Spinach Soup
Brighten up your mealtime with this vibrant and refreshing Minted Sweet Pea and Spinach Soup, a harmonious blend of garden-fresh ingredients that's as nourishing as it is delicious. This recipe combines sweet peas, tender spinach, and fragrant fresh mint for a velvety, nutrient-packed soup that's both light and satisfying. Perfectly seasoned and quick to prepare in just 30 minutes, it’s a fantastic choice for a healthy lunch or an elegant starter. Whether served warm with a swirl of creamy garnish or enjoyed chilled on a sunny day, this versatile soup is a celebration of earthy, herbaceous flavors. Ideal for those seeking a vegetarian, nutrient-rich dish, it’s sure to become a new favorite in your recipe collection!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 2 cloves garlic cloves, minced
- 450 grams fresh or frozen sweet peas
- 150 grams fresh spinach leaves
- 1 liter vegetable stock
- 15 grams fresh mint leaves
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 tablespoons heavy cream (optional, for garnish)
- 4 sprigs fresh mint sprigs (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes until soft and translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the sweet peas and pour in the vegetable stock. Bring the mixture to a boil, then reduce the heat and simmer for 10 minutes.
Add the fresh spinach leaves and mint leaves to the pot. Stir to wilt the spinach, cooking for about 2 minutes.
Remove the pot from the heat and let the mixture cool slightly.
Using an immersion blender (or a regular blender in batches), blend the soup until smooth and velvety.
Season with salt and black pepper to taste. Blend briefly again to combine.
Return the soup to the stove over low heat to gently reheat if needed.
Serve the soup warm, garnished with a drizzle of heavy cream and a fresh mint sprig, if desired.
Nutrition Facts
Calories |
319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.0 g | 19% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 1121 mg | 49% | |
| Total Carbohydrate | 36.4 g | 13% | |
| Dietary Fiber | 10.5 g | 37% | |
| Total Sugars | 10.9 g | ||
| Protein | 12.3 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 129 mg | 10% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 1003 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
