Coriander Pea Soup
Mains & Sides

Coriander Pea Soup


28 February 2016


Delicious on a cold winter’s day, delightful on a rainy day in, and even a treat on a warm balmy day – this is a go-to recipe for all seasons.


Peas are low-fat but high-everything-else. A cup of peas has less than 100 calories, lots of protein, fibre and micronutrients. Did you know that you get almost 50% of your Vitamin K boost just from one cup? A good one to keep in mind especially if you're vegan and looking for ideas to pump up the vitamin K intake.

Read more about the benefits of peas here.

Recipe (serves 4)

  • 1 medium-sized brown onion, coarsely chopped
  • 2 garlic cloves, minced
  • 1/2 tablespoon olive oil
  • 1 pack 750g frozen peas
  • 800ml soup stock
  • 4 tablespoons chopped fresh mint
  • 4 tablespoons chopped fresh coriander
  • 1 lemon or lime wedge
  • 150ml milk or cream - Coconut milk works well too
  • Salt and pepper to taste
  1. In a large pot, heat oil over medium-high heat, add in onion and garlic to cook for about 3 minutes or until onion is soft, stirring occasionally.
  2. Add the stock, coriander, mint, and peas to the pot then cover the pot to boil. Let it simmer for 3-4 minutes or until peas are tender but still bright green. Remove from heat. Set aside to cool slightly.
  3. Blend soup using a processor or hand blender until smooth. Return soup to saucepan over medium-low heat. Cook for 5 minutes or until heated through, turn off the heat, squeeze in lime/lemon wedge, season with salt and pepper to taste.

*Tip: Frozen peas are great to keep in the freezer and to keep as stand-in meals on occasions when you just want to take it easy.