Gluten Free Minted Pea Soup

Gluten Free Minted Pea Soup Recipe

I guess it’s the gorgeous weather we have been having over here on the West Coast of Florida that has turned my head to thoughts of Spring. For a place where seasons consist of the hot and humid season, the hotter than hell and so humid you can’t breathe season, and hurricane season, the current weather is glorious. Not cold, but not too hot and very low humidity. Woo Hoo! Definitely feels like Spring to me.

And Spring makes me think of delicate, tender new foods like lamb, asparagus, morels and peas.

Now I am not a big fan of frozen vegetables with two exceptions: frozen small white onions and frozen peas. And both for the same reason. It is what I call the ETT factor – Effort To Taste factor. The amount of effort it takes to par-boil and peel those tiny onions or to shell enough peas for more than one person is just not worth the difference in taste to me. Also, after nursing a friend through a face lift I discovered the real reason it is so handy to have bags of frozen peas in the freezer — they make the perfect cold compress for your swollen, bruised and sutured face that results from those nips and tucks.

My Ode to Spring is this Gluten Free Minted Pea Soup Recipe. It is dead easy to make, takes hardly any time and what can I say? It just tastes like Spring!

For my sister and anyone else who can’t eat dairy just omit the cream and butter. It tastes just as great without it. You don’t even have to adjust the amount of chicken stock.

5 from 2 votes
Gluten Free Minted Pea Soup
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Gluten Free Minted Pea Soup Recipe

Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Soup
Cuisine: American
Servings: 4 Servings approximately
Calories: 585kcal
Author: Gluten Free & More


  • 2 tablespoons olive oil
  • 2 tablespoons butter – use divided
  • 3-4 large shallots – finely chopped
  • ½ cup fresh chopped mint leaves
  • ¼ cup fresh chopped flat leaf Italian parsley
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 2 pounds frozen peas (2 large bags)
  • 3 cups gluten free chicken stock
  • 1 cup cream


  • Heat oil and 1 tablespoon of butter in a large saucepan over medium heat and sauté the shallots until they are soft and translucent (not brown), about 3 minutes. Add the mint, parsley, salt, pepper and the peas (you do not need to thaw them) and heat until the peas are thawed.
  • Put pea mixture and about half the chicken stock into a blender and purée until smooth. You may have to add more chicken stock to get it really smooth and depending on the type of blender you may have to purée the pea mixture in 2 batches.
  • Return pea mixture to sauce pan, turn heat to medium-high, add the rest of the chicken stock and the cream and cook until hot but not boiling. Take soup off heat and stir 1 tablespoon of butter to finish the soup.
  • Garnish with more fresh cream, sour cream or yogurt if desired. And mint leaves of course!


Nutrition Facts
Gluten Free Minted Pea Soup Recipe
Amount Per Serving
Calories 585 Calories from Fat 333
% Daily Value*
Fat 37g57%
Saturated Fat 19g95%
Cholesterol 101mg34%
Sodium 928mg39%
Potassium 902mg26%
Carbohydrates 45g15%
Fiber 12g48%
Sugar 17g19%
Protein 18g36%
Vitamin A 3340IU67%
Vitamin C 99.7mg121%
Calcium 127mg13%
Iron 4.5mg25%
* Percent Daily Values are based on a 2000 calorie diet.

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
Tags: Easy Healthy Mint Peas Soup Spring
  1. Peter G
    February 22, 2008

    Hey Carol. I agree about the time factor with shelling peas…so I always have them handy in the freezer. Great recipe and beautiful colours.

  2. White On Rice Couple
    February 22, 2008

    I don’t packaged buy frozen foods, but when you look in my freezer you will find five things: frozen meat/bones ,ice cream, a bottle of vodka, a package of edamame and a package of frozen peas. I really love the taste of frozen peas, to my friends frown. So yeah!! to frozen peas and this great pea soup with MINT!! Yum!

  3. Aran Goyoaga
    February 22, 2008

    Wow! I just found your blog and I love it! I’m a pastry chef and I have recently gone gluten free too. I’m not very very strict because I do taste everything I make but I am trying. I have thyroid issues that’s why I’m trying it.
    But back to your blog, the photos are bright and very good so you are doing a good job of teaching yourself. I am teaching myself too. Just started last month and I love it.
    I will be coming back to visit often!

  4. Cinnamonda
    February 24, 2008

    This recipe sounds great! And the photo is so beautiful!

  5. Sondra
    February 25, 2008

    That looks so pretty! I love your blog! I have just been diagnosed with Celiac and am looking for support and information from other bloggers. Please stop by to visit.

  6. January 14, 2012

    Hi – I’m a gluten free chef in orange county and stumbled across your blog. Love the photos! I’m going to try the minted pea soup – is it good cold? I’m looking for some good cold soups :) Thanks

    1. January 15, 2012

      Yes, it is really good cold – a summer time fav for me! Enjoy!

  7. Pingback: Gluten Free Minted Pea Soup Recipe – Clinical Society

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