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Delicious Cold Minted Pea Soup Recipe

I always have at least one bag of organic frozen peas in my freezer. I throw them into soups, stir-fries and pasta dishes. I've even been known to use a bag of frozen peas to ice my sports injuries.

Peas are high in fiber and loaded with antioxidants. A half cup of peas contains more fiber than one cup of oatmeal.  Plus, all of the nutrients in peas make them a powerhouse veggie that helps you fight cancer, heart disease, bone loss, diabetes and kidney stones.

So, you get the picture. Not only I love peas because they are versatile and yummy, but also because they are truly a good-for-you food.

Here is one of my favorite healthy pea recipes for warmer months. It can be vegan-friendly simply by leaving off the garnish. Enjoy it chilled on a warm day for a low-calorie, bikini-friendly meal.

Cold Minted Pea Soup

Prep Time: 5 minutes

Cooking Time: 15 minutes

2 tbsp. olive oil
5 scallions, chopped
4 cups frozen peas
1/4 cup chopped mint leaves
6 cups vegetable stock
1/2 cup almond milk
Sea salt and black pepper, to taste

Optional Garnish
2 cups cooked shrimp, chopped
4 tablespoons plain Greek yogurt
Minced mint leaves for garnish

1. In a large pot, heat the olive oil over medium-high heat. Add scallions and cook for 1 to 2 minutes.
2. Add peas and mint leaves and stir for about 5 minutes. Add the stock and bring to a boil. Reduce the heat and simmer for 10 minutes.
3. Transfer the soup into a blender (Vitamix is my blender of choice) or food processor, add the almond milk and blend until smooth.
4. Add seasonings and chill for 2 hours.
5. Garnish with 1/2 cup of shrimp, one tablespoon of yogurt and chopped mint leaves before serving.


Jennifer Cassetta is a third degree black belt, clinical nutritionist and personal trainer. She loves kale, chocolate and wine. She loves to punch, kick, lift weights, meditate, and dress up in stilettos. She empowers people to be strong, safe and sexy through nutrition, fitness and self-defense, and you can read more at

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