Meat Free Monday (MFM) Minted Pea and Spinach Soup

Minted pea and spinach soup 

A light and delicious vegetable soup packed full of vitamins and minerals including vit A, K, folate, iron, magnesium, manganese, iodine, B & C vitamins. Iodine is critical for a healthy thyroid & metabolism.  Magnesium relaxes muscles, lowers blood pressure, relieves stress and improves nerve transmission and heart health.

Serves 4-6


2 cups or vegetable stock or  filtered water with low salt vegetable stock cube

1 large brown onion

2 cloves garlic

3 cups frozen green peas

3 cups baby spinach

1 stick dried kombu seaweed

½ cup loosely packed fresh mint leaves

Vegetable salt or celtic sea salt

½ cup of almond, soy or low fat milk

½ lemon – juiced


Bring stock to the boil.

Add chopped onion and garlic. Simmer for 5 mins

Add peas, roughly chopped spinach, kombu (cut into small pieces with scissors), mint, and himalayan or celtic sea salt to taste.

Bring back to the boil, cover and simmer for 10 mins.

Allow to cool a little then blend together until combined well.Minted pea & spinach soup

Add milk and lemon juice and warm gently so milk doesn’t separate

Garnish with mint leaves and add ground black pepper to taste

Delicious served with walnut sourdough bread or if gluten free top with chopped walnuts

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