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Are you looking for a nutritious, vegan meal that won’t break the bank? Look no further than this delicious 7-ingredient Mint Pea and Potato Soup! Not only is it budget friendly but all of the ingredients are easy to find at your local grocery store. This soup is packed full of flavor thanks to simple yet zesty seasonings like fresh mint leaves, onion, garlic, and more. Plus it’s incredibly satisfying and provides plenty of plant-based protein from peas. Follow our step-by-step instructions below to create this nourishing vegan soup that’s sure to become part of your regular dinner rotation!
Vegan on a Budget: 7-ingredient Mint Pea and Potato Soup
Perfect for those on a budget, this hearty soup packs a flavorful punch without breaking the bank. Fresh garden peas and savory potatoes are blended together with aromatic herbs and spices, resulting in a healthful and satisfying meal that’s sure to please even the pickiest of eaters. And with only seven easy-to-find ingredients, this soup is a perfect addition to any plant-based meal plan. So why wait? Whip up a batch of this delicious soup today and discover just how satisfying a healthy, vegan lifestyle can be!
When selecting onions for this soup, yellow or white onions are milder and slightly sweeter than red onions. It is important to chop the onions finely to ensure they cook evenly and release their full flavor. To do so, slice off both ends of the onion and remove the papery outer layers. Then cut the onion in half from top to bottom and peel off the skin. Place the flat side of the onion on the cutting board and make horizontal cuts from the root end to the top, leaving a little bit of the root end to hold the onion together. Finally, make vertical cuts downwards to create small uniform pieces.
Not only does garlic contribute to the taste of the soup, but it also boasts several health benefits. Garlic contains compounds that have been shown to aid in reducing blood pressure and lowering cholesterol levels. Additionally, it has potent anti-inflammatory properties that can boost the immune system.
To properly prepare the garlic, it is recommended to finely mince or use a garlic press to extract the full flavor. Adding garlic to the sautéing onions can also enhance the depth of flavor in the soup. When selecting garlic, opt for fresh bulbs with firm, unblemished cloves. Avoid garlic that has begun to sprout or shows signs of mold. Properly stored garlic can last several months.
To prepare your potatoes for the soup, it’s important to start by peeling them and cutting them into evenly-sized pieces. This will ensure that they cook evenly and ensure consistency in your soup. You should also add the potatoes to the soup early in the cooking process so they have plenty of time to soften and absorb the other flavors.
The Yukon Gold potato is one of the best potatoes to use in this soup. This variety is creamy and buttery, with a slightly sweet taste that complements the other flavors in the dish. It also holds its shape well when cooked, so your soup will have a nice texture without becoming too mushy.
Peas are not only delicious but also highly nutritious. They are a great source of protein, dietary fiber, and essential vitamins and minerals, including vitamin C, vitamin K, folate, and iron.
Fresh or frozen peas work equally well when selecting peas for your soup. However, fresh peas have a slightly sweeter taste and a brighter color. If you use fresh peas, shell them before adding them to the soup. Frozen peas, however, are already shelled and can be conveniently used straight out of the bag.
One key benefit of using vegetable stock in Mint Pea and Potato Soup is that it imparts a rich and savory flavor that complements the sweetness of the peas and potatoes. Additionally, vegetable stock is an excellent source of vitamins and minerals such as potassium, magnesium, vitamin B6, and vitamin C. These nutrients help to boost your immune system and improve your overall health and well-being.
When shopping for vegetable stock, it is important to read the label carefully to ensure it is free from artificial preservatives and flavorings. Look for brands that use only natural ingredients and avoid those that contain high levels of sodium, as this can lead to high blood pressure and other health issues.
Mint has been used for centuries for its medicinal properties, including aiding digestion and reducing inflammation. It is also a rich source of antioxidants and contains small amounts of several essential vitamins and minerals, making it a healthy addition to this soup.
To retain the freshness and optimal flavor of the mint, it is crucial to handle it properly. Always store it with the stems in a jar of water, much like fresh flowers, and keep it in the fridge until you’re ready to use it. When it’s time to use it, gently remove the leaves from the stem and chop them finely just before adding them to the soup.
The first and foremost tip is to choose the right Lemon. Fresh, juicy, and preferably organic Lemons work best in this recipe. The zest of the Lemon helps to enhance the flavors of the soup while the juice provides a zesty tang that complements the sweetness of the peas and potatoes beautifully.
Besides providing a burst of flavor, Lemons are also rich in Vitamin C, antioxidants, and other nutrients that are good for your health.
There are a few ingredient variations worth considering for those looking to add some variety to their vegan mint pea and potato soup recipe.
When it comes to potatoes, there are many different varieties that can be used. Yukon gold potatoes are famous for their creamy texture and mild flavor that complements the peas and mint. However, red, fingerling and sweet potatoes can also be used.
While peas are a key ingredient in this soup recipe, other legumes can also be used. Edamame, fava beans, and lima beans bring similar sweetness and earthiness to the dish. Adding some cooked lentils or chickpeas can provide additional protein and substance for a heartier soup.
The vegetable stock in this recipe can be swapped out for other stocks, such as mushroom or miso broth. These alternatives bring an umami flavor that can enhance the other ingredients in the soup.
Finally, while mint and lemon are the go-to flavors for this dish, other herbs, and citrus fruits can be used. Cilantro, parsley, and dill can be added to the soup to provide a fresh and bright flavor. Lime or grapefruit juice can be used instead of lemon to add a unique twist to the recipe.
By experimenting with these ingredient variations, the vegan mint pea and potato soup can take on a whole new flavor profile, while still maintaining its hearty and comforting qualities.
7-Ingredient Mint Pea and Potato Soup
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7-ingredient Mint Pea and Potato Soup
Let's gather the ingredients!
- 1 onion chopped
- 3 cloves garlic minced
- 1 large potato peeled and cubed
- 300 grams peas fresh or frozen
- 3 cups vegetable stock
- 1 handful fresh mint chopped
- 1 tbsp lemon juice
- In a pot, heat a tablespoon of olive oil, then saute the onions until translucent, stirring occasionally. Stir in the garlic, then add the diced potatoes and peas.
- Add the vegetable stock and mint, then season with salt and pepper to taste.
- Let it cook on low for about 15-20 minutes, or until the potatoes and peas are fork-tender. Then, remove from heat, add the lemon juice, and blend until smooth.
- Serve hot, and top with fresh mint and a little drizzle of olive oil.
- Enjoy with family and friends!
This vegan-friendly and budget-friendly soup is ideal for any night of the week. When combined with a traditional green or grain side salad, it’s a delicious and filling meal that won’t break the bank. You can even freeze it for easy storage, making it perfect for quick lunches or dinners when you’re crunched for time.
The fresh herbal flavor of mint creates a unique twist on this classic soup, while the peas and potatoes give it some necessary body and texture. Although simple to make with only seven ingredients, this flavorful Mint Pea and Potato Soup offer all you need in a comforting bowl of deliciousness at an affordable price!
Ready to give it a try? We suggest adding just a sprinkle of spicy red chilli flakes as a finishing touch to really hit the spot – enjoy! And if you do give our version of Mint Pea & Potato Soup a try, remember to let us know what you think!
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