Courgette and pea soup with mint brings together soft vegetables, convenient frozen peas and a fresh herbal finish. It is an easy lunch to make without a long shopping list. The peas give the soup sweetness and body, while courgettes blend into a smooth base. A little lemon juice sharpens the flavours just before serving.
This recipe makes four light lunch portions. Serve with wholemeal bread, adding a sandwich or another accompaniment if you want something more substantial. You do not need cream for a pleasing texture, although plain yoghurt makes a lovely finishing touch. Cook the courgettes first and add the peas towards the end so both vegetables become tender without a lengthy simmer.
Ingredients
Serves: 4 as a light lunch. Preparation: about 10 minutes. Cooking: about 25 minutes.
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, finely chopped
- 600 g courgettes, trimmed and cut into roughly 1 cm pieces
- 600 ml vegetable stock, plus extra hot stock or water if needed
- 300 g frozen peas
- 10-15 fresh mint leaves, washed, with tough stalks removed
- 1-2 teaspoons lemon juice, to taste
- Freshly ground black pepper
- Salt, if needed
- 4 tablespoons plain yoghurt, optional, to serve
- Wholemeal bread, to serve
Choose firm courgettes with skins in good condition. There is no need to peel them: the skins soften during cooking and give the soup green flecks. If a very large courgette has a spongy, seedy centre, scoop that part out and weigh the remaining flesh for the recipe.
A reduced-salt vegetable stock gives you more control over the final seasoning. For a dairy-free version, omit the yoghurt or use an unsweetened plant-based alternative you enjoy. Check the stock ingredients too if you need to avoid particular allergens. Frozen peas can go straight into the pan without defrosting.
How to make the soup
- Soften the onion. Warm the olive oil in a large saucepan over a medium-low heat. Add the onion and cook for 7-8 minutes, stirring occasionally, until soft and translucent. Lower the heat if it begins to brown or stick.
- Add garlic and courgettes. Stir in the garlic for about 30 seconds, then add the courgettes. Cook for 4 minutes, stirring regularly to coat the pieces in the oil and mix them through the onion.
- Simmer until tender. Pour in the stock and bring to a gentle simmer. Partially cover and cook for 8-10 minutes, stirring occasionally, until the courgettes squash easily with a spoon.
- Cook the peas. Add the frozen peas. Return to a simmer and cook for 3-5 minutes, or according to their packet instructions, until cooked through. Take the pan off the heat.
- Blend with mint. Add 10 mint leaves and blend with a stick blender until smooth, keeping its head submerged to prevent splashes. If using a jug blender, let the soup cool sufficiently and follow the appliance instructions for warm liquids. Never blend hot soup in a sealed container.
- Adjust the flavour. Stir in 1 teaspoon lemon juice and some black pepper. Taste, then add more lemon, mint or a little salt if needed. Blend again if adding more mint. Loosen with hot stock or water a splash at a time.
- Serve. Warm gently if necessary until hot throughout. Ladle into bowls, add the optional yoghurt and serve with wholemeal bread.
Getting the texture right
Courgettes release water as they cook, so resist adding extra stock before blending. They may not be completely submerged at first, but the partially covered pan helps them soften. Keep the heat gentle and stir during cooking. You can always add liquid after blending to reach the consistency you prefer.
If the finished soup seems thin, simmer it uncovered for a few minutes, stirring frequently. Keep this brief so the flavour stays fresh. Next time, hold back a little stock at the start, particularly if you are using large, watery courgettes. For a soup with some texture, reserve a few spoonfuls of cooked vegetables before blending and stir them back in afterwards.
Balancing mint and lemon
Mint varies in strength, and a large handful can quickly dominate the vegetables. Start with the smaller quantity and taste before adding more. Adding it after cooking keeps the flavour fresh. For a garnish, finely slice a couple of extra leaves so you do not get a large leaf in one mouthful.
Lemon brings a sharper note to the sweet peas, but the soup should not taste distinctly sour. Add it by the teaspoon, then by drops if necessary. Taste a spoonful once it has cooled slightly so you can judge it more easily. If the flavour still seems flat, check the seasoning before reaching for another handful of mint.
What to serve alongside
For a quick lunch, toast wholemeal bread and spread it with hummus, or serve a little cheese alongside. An egg sandwich makes a useful accompaniment when you want a larger meal. Let your appetite guide the extras rather than expecting a light bowl of soup to suit every occasion.
For crunch, cut toasted bread into small cubes and scatter them over the soup just before eating. Toasted pumpkin seeds also work well. Keep toppings separate when serving several people so everyone can choose their own and any leftovers retain their texture.
Simple variations
- Try parsley: replace the mint with a small handful of parsley for a gentler herbal finish. Add after cooking and blend as usual.
- Add white beans: stir in 100 g drained, rinsed cannellini beans with the peas. Heat through before blending and add extra liquid if needed.
- Use a leek: replace the onion with one washed, finely sliced medium leek. Soften it gently before adding the garlic and courgettes.
- Add gentle warmth: stir a small pinch of chilli flakes into the garlic. Keep the quantity modest so the peas and mint remain noticeable.
Storing and reheating
Divide leftover soup into shallow containers so it cools quickly. Cover and refrigerate within two hours, then eat within two days. Keep yoghurt and crunchy toppings separate and add them only when serving.
For longer storage, freeze the cooled soup in portions, leaving space in each freezer-safe container for expansion. Label and freeze for up to three months for best quality. Defrost in the fridge before reheating.
Reheat only the amount you need in a saucepan, stirring regularly until steaming hot throughout. Reheat each portion only once. A splash of water will loosen soup that has thickened. Taste again before serving; a little freshly chopped mint stirred in after heating can refresh the flavour.
