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Pea, Mint and Coriander Soup

There are few foods that connect you to nature as joyfully as eating peas straight from a pod.  As soon as I split that crisp, green shell open I am instantly transported to my Grandad’s veg patch circa 1977, and the happiness of munching these sweet little snacks straight from the vine.

I still use peas a lot when cooking; they’re not the most exotic or trendy of vegetables, but their simplicity and sweetness make them a winner for me. Throw them into risotto for a splash of colour and flavour, or add raw to a salad for a little extra crunch.  

I say veg, but strictly speaking peas are part of the legume family, which consists of plants that produce pods with seeds inside. Lentils, chickpeas, beans and peanuts are close cousins!

Shelling them is optional now, but if, like the team at small city, you are trying to cut down on plastic you will find few things more satisfying than popping open pea pods and running your thumb along the edge to loosen off the tasty little legumes inside. Do it watching telly with a large G & T, and you’ll be done in no time at all.  The pods are great in the compost heap too!

Gill has used them here in a wonderful soup with fresh mint – surely one of the most heavenly of all food marriages – and a kick of coriander for added depth of flavour. It is gluten free, vegan and vegetarian friendly and makes a perfect lunch or elegant dinner party starter. 


Preparation Time:
10 minutes
Cooking Time:
15 minutes
Serves: 4


  • 1 medium onion
  • 2 cloves of garlic, crushed
  • 2 tbsps olive oil
  • 500g frozen or freshly shelled peas
  • 800ml vegetable stock
  • Handful of mint leaves
  • Handful of coriander leaves
  • Salt and pepper to taste
  • Mint leaves and pumpkin seeds to garnish


    1. Heat the oil in a saucepan over a medium heat. Fry the onion and garlic for a few minutes until softened.

    2. Add the frozen peas and vegetable stock (be sure to use a vegan stock if you are making this a vegan soup) and bring to the boil. Reduce the heat and add the mint and coriander and simmer for a few minutes.

    3. Using a hand blender, liquidise the soup and season to taste.

    4. Serve with a small sprig of mint and a scattering of pumpkin seeds.

    Health Benefits of Peas & Other Legumes

    Low in fat, a reliable source of omega-3 and omega-6, and packing sizable amounts of beta-carotene, this little green legume is a powerhouse of positive nutrition!  Peas also contain a unique assortment of health-protective phytonutrients that provide us with both antioxidant and anti-inflammatory benefits, making them good for gut health, heart health and general wellbeing as part of an overall sensible diet.

    Some researchers have now speculated that the association between legume intake and lowered risk of type 2 diabetes may be down to the low glycemic index of green peas, their strong fibre content, and also with this unusual combination of antioxidant and anti-inflammatory phytonutrients.

    Where to buy peas in the pod in Perth?