Green Pea And Mint Soup
This chef-curated Green Pea And Mint Soup offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 41g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 435 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Green Pea And Mint Soup offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Green Pea And Mint Soup to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Green Pea And Mint Soup, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- 4 tablespoons butter
- 4 green onions, chopped
- 1 pound frozen or fresh green
- peas
- 2 1/2 cups vegetable broth or
- stock
- 3 tablespoons chopped fresh mint
- leaves
- 2 1/2 cups milk
- salt and freshly ground black
- pepper to taste
- 1 pinch white sugar (optional)
- 1/2 cup light whipping cream
- 2 sprigs fresh mint leaves for
- garnish
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
Melt butter in a large saucepan or Dutch oven over low heatStep 2: Technique & Execution
Add the 4 chopped green onions, and cook until softened, but not brownStep 3: Technique & Execution
Stir in the peas, vegetable stock, and 3 tablespoons of chopped fresh mintStep 4: Technique & Execution
Increase heat to medium, and bring to a boilStep 5: Technique & Execution
Reduce heat back to low, cover, and let simmer for about 30 minutesStep 6: Technique & Execution
If you are using frozen peas, 15 minutes is enoughChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 435 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 41g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 35g | Complex, slow-digesting dietary fiber |
| Fat | 16g | Wholesome dietary lipids for micronutrient absorption |
Green Pea And Mint Soup
This chef-curated Green Pea And Mint Soup offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: Melt butter in a large saucepan or Dutch oven over low heat
Technique & Execution: Add the 4 chopped green onions, and cook until softened, but not brown
Technique & Execution: Stir in the peas, vegetable stock, and 3 tablespoons of chopped fresh mint
Technique & Execution: Increase heat to medium, and bring to a boil
Technique & Execution: Reduce heat back to low, cover, and let simmer for about 30 minutes
Technique & Execution: If you are using frozen peas, 15 minutes is enough
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight container for up to 3-4 days.
- Reheating: Heat in a saucepan or skillet on medium heat until hot throughout.
- Freezing: Freeze portions in airtight containers for up to 2 months. Reheat directly from frozen or after thawing.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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