Gluten Free Minted Pea Soup Recipe

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by Carol Kicinski on February 22, 2008

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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.

Gluten Free Minted Pea Soup Recipe


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 leave 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!


This Gluten Free Minted Pea Soup Recipe serves 4 -6

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.

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Categories:    Soups & Stews

{ 7 comments… read them below or add one }

Peter G February 22, 2008 at 1:40 pm

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.


White On Rice Couple February 22, 2008 at 4:58 pm

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!


Aran Goyoaga February 22, 2008 at 5:59 pm

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!


Cinnamonda February 24, 2008 at 4:35 pm

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


Sondra February 25, 2008 at 2:46 pm

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.


Jill Lawrence January 14, 2012 at 3:27 pm

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


Carol Kicinski January 15, 2012 at 8:21 am

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


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