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Dairy-free creamy mint pea soup

There are probably a gazillion pea soup recipes, but second to my mom’s pea soup (best in the cold weather months), this one is my favourite (for the warm weather months). I love how easy this soup is to make, and as the weather is getting warmer, it’s definitely a go-to recipe. 

Peas are a good source of protein, fiber, B vitamins, vitamin C, vitamin K, carotenes, and a slew of minerals, including magnesium, potassium, iron, and phosphorous. Mint is an excellent herb to relieve gas and intestinal cramps. In fact, peppermint oil capsules are often recommended for treating irritable bowel syndrome (IBS). It can also help relieve symptoms of hay fever and possibly even inhibit the growth of cancer.

I can’t understand how I haven’t shared this recipe sooner, so here it is now. Let me know what you think of it.

Dairy-Free Creamy Mint Pea Soup
I normally modify the recipes I find online, but I made few changes to this one. Simple seemed best.
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  1. 10 ounces of peas, steamed (she suggested fresh English peas; I used frozen and it worked out great)
  2. 1/2 cup raw almonds*
  3. 1 cup water
  4. 1/4 sea salt (I usually use less and add more to test, as needed)
  5. 2 sprigs mint leaves, chopped
  6. 1-3 Tbsp nutritional yeast (optional)
  7. pepper, to taste
  1. Soak the almonds overnight in salted water and drain
  2. Add drained almonds to food processor or Vitamix
  3. Steam peas until tender and warm -- if you want the soup to be hot, add the just-cooked peas to the blender or food processor
  4. Add the peas, water, mint, and nutritional yeast to the processor.
  5. Start slow and blend until smooth and creamy. Add more water if you want it thinner. Or, if you like it creamier and thicker, you could add in more soaked almonds.
  6. Add salt and pepper to taste.
  1. Could it be easier? I think not!
Adapted from
Adapted from
Acupuncture, TCM, natural health, Vancouver, BC
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