A Fresh & Fiery Take on Pea Soup!
Forget everything you thought you knew about pea soup! This isn’t the dull, heavy soup of yesteryear. We’re talking about a brilliantly green, vivacious soup that sings with the freshness of mint and dill, balanced by the warming heat of ginger, garlic, and green chiles. It’s a celebration of spring in a bowl, but thanks to the magic of frozen peas, you can enjoy this vibrant meal any time of year. The finishing touch? A sizzling cumin-infused oil, known as a tarka, drizzled over the top, adding a final, fragrant layer of toasted spice that makes this soup truly spectacular. Get your blender ready – you’re in for a treat!
Ingredients
• Serves 4
• 2 tbsp canola oil, plus extra for the tarka
• 1 large yellow onion, finely sliced
• 1.5 inch / 4 cm piece of ginger, peeled and grated
• 3 cloves of garlic, crushed
• 3 Indian green chiles, finely chopped
• 2 lbs / 900g frozen peas
• 2.5 cups / 600ml hot vegetable stock
• Juice of ½ a lemon
• 2 tsp garam masala
• 1 cup fresh mint leaves, chopped, plus extra for garnish
• 1 cup fresh dill, chopped
• 2 tsp cumin seeds
• Pinch of salt
Instructions
1. Heat 2 tablespoons of oil in a deep saucepan or Dutch oven over medium heat. Add the sliced onion and fry until soft and translucent, but not golden, about 5-7 minutes.2. Stir in the grated ginger, crushed garlic, and chopped green chiles. Cook for another 2 minutes until fragrant.3. Add the frozen peas, hot vegetable stock, lemon juice, and garam masala. Increase the heat and bring the mixture to a boil.4. Once boiling, stir in the chopped mint and dill, then immediately remove the pan from the heat.5. Carefully transfer the soup to a blender and blend until completely smooth. You may need to do this in batches. Return the puréed soup to the saucepan and reheat gently over low heat.6. While the soup reheats, prepare the tarka. Pour a generous slug of oil into a small frying pan over medium heat. When the oil is hot, add the cumin seeds and let them sizzle and turn a shade darker, about 30-60 seconds. Add the salt, stir, and remove from the heat.7. Ladle the hot soup into four bowls. Garnish with the extra mint leaves and drizzle the hot cumin tarka over each serving.
Nutritional Information
• Nutritional HighlightsThis soup is a powerhouse of goodness! Peas provide an excellent source of plant-based protein and fiber, keeping you full and satisfied. The abundance of fresh herbs like mint and dill not only adds incredible flavor but also offers antioxidants. Ginger and garlic are known for their anti-inflammatory properties, making this a truly nourishing and vibrant meal.
Pro Tips
• For a silky-smooth texture, blend the soup in batches and never fill the blender more than halfway. Remove the small cap from the blender lid and cover the opening with a folded kitchen towel to allow steam to escape safely.
• Control the heat by de-seeding the green chiles before chopping, or use a milder variety like jalapeño. For extra fire, leave the seeds in or add a pinch of cayenne pepper.
• This soup is fantastic for meal prep. It can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, and prepare the cumin tarka just before serving for the best flavor and aroma.
• For a richer, creamier soup, stir in a splash of full-fat coconut milk after blending and before serving.
FAQ
Q: Is this spicy pea soup recipe vegan
A: Yes, this recipe is naturally vegan as written. It uses canola oil and vegetable stock, with no dairy or other animal products. The pro-tip suggestion of adding coconut milk for creaminess also keeps it entirely plant-based.
Q: How can I add more protein to this vegetarian pea soup
A: Peas are already a good source of plant-based protein. For an extra boost, you can serve the soup topped with roasted chickpeas or toasted pumpkin seeds. Blending in a handful of silken tofu or white beans would also increase the protein content without significantly altering the flavor.
Q: What can I serve with this soup to make it a complete vegetarian meal
A: This soup pairs wonderfully with crusty whole-wheat bread or a warm naan for dipping. For a more substantial meal, serve it alongside a simple quinoa salad, a baked potato, or a sandwich with hummus and fresh vegetables.
Q: Can I make this soup ahead of time for meal prep
A: Absolutely. This soup is perfect for meal prep. Store it in an airtight container in the refrigerator for up to 3 days. Reheat it gently on the stove. For the best flavor and texture, prepare the fresh cumin tarka just before serving.
