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Healthy Living Recipes

Deb Morgan: I’ve been meeting my intention to have more dinner parties this year with stress-free dishes like this beautifully green and luscious cold soup. Yes, stress-free dinner parties are possible! Surrender and allow the flow of the evening and the results to be carried by the energy of the food. Enjoy the connections of people and food and allow the meal to be the host/hostess!

Cold Pea and Mint Soup

2 tablespoons olive oil
5–6 scallions, white and green parts, finely chopped
4 cups shelled fresh peas or frozen peas (20 ounces)
½ cup coarsely chopped fresh mint leaves
6 cups vegetable stock
Salt and freshly ground black pepper
½ cup half-and-half
Plain Greek yogurt, for garnish
2 tablespoons minced fresh mint leaves, for garnish
1 scallion, white and green parts, thinly sliced, for garnish

In a large pot, heat the olive oil over medium-high heat. Add the scallions and cook, stirring, for 1–2 minutes, until softened. Add the peas and mint leaves and cook, stirring, for about 5 minutes, until softened and fragrant. Add the stock and bring to a boil over high heat. Reduce the heat and simmer for 15 to 20 minutes. Season to taste with salt and pepper. Let the soup cool to room temperature.

Transfer the soup in batches to a food processor or blender and process until smooth. Strain through a sieve into a pot, pushing hard with the back of a spoon to extract as much liquid as possible. Alternatively, purée the soup using a food mill. Discard the solids.

Stir in the half-and-half, adjust the seasonings, cover, and refrigerate for at least 2 hours until chilled.

Stir well before ladling into chilled bowls. Garnish each serving with a dollop of yogurt, minced mint leaves, and sliced scallions.

Read Annie Kay’s Nutritional Commentary: Green Goodness.

This beautiful and delicious soup offers far more than flavor. Peas are packed with fiber (both soluble and insoluble), phytonutrients, natural folates (which are required for DNA synthesis), and vitamin C (which increases resiliency against infections and helps clear potentially-harmful free radicals from the body). Peas are also a good source of B-sitosterol, which helps normalize blood cholesterol and is healthful for the prostate. The scallions in your soup are members of the allium family, which are detox-boosting sulfur-containing plants. Mint is a traditional medicinal plant, still used today to sooth indigestion, and menthol from mint is soothing to the respiratory tract.


Find more delicious and nutritious recipes in Kripalu Recipes.