Minted pea and watercress soup

Ingredients

• 1 large bunchwatercress, washed
• 800 mlvegetable stock
• 30 ml (2 tbsp)sunflower oil
• 1 largeonion, finely chopped
• 1potato, cubed
• 1 bunchfresh mint, roughly chopped
• 400 gshelled peas, fresh or frozen

Instructions

1. 1

   Infuse the watercress

   Coarsely chop the watercress, including its stalks, and put it in a small saucepan with the stock. Bring to a simmer and cook for 5 minutes. Take the pan off the heat and leave the mixture to infuse.

2. 2

   Soften the vegetables

   Heat the oil in a large pan and add the onion. Cook over a low heat until softened but not coloured. Stir in the potato, cover and cook until soft. Add the mint, peas, infused stock and watercress. Season, then simmer for 2 minutes.

3. 3

   Blend the soup

   Purée the soup in a blender, then return it to the saucepan. If you prefer, pass it through a sieve to remove any tough stalks; a powerful blender should be able to blend them until smooth.

4. 4

   Serve warm

   Serve the soup warm with a garnish of your choice, such as boiled eggs, toasted seeds, sour cream or croutons. Crispy bacon is another option.

What is minted pea and watercress soup?

This is a smooth vegetable soup built around sweet peas, peppery watercress and fragrant mint. Watercress soups are a familiar British-style way to make use of the leafy, sharp-tasting green, while peas and mint give this version a distinctly summery character.

The recipe works by briefly infusing the watercress in hot stock, then blending it with softened potato and the other vegetables. The potato adds body without masking the fresh flavours.

Nutrition and macros by portion

The nutrition label shows one serving as written: 190 calories, 7g protein, 24g carbs, 7g fat.

The peas and potato provide most of the carbohydrates, while the peas also contribute plant protein. Sunflower oil supplies most of the fat; pair a bowl with wholemeal bread or an egg garnish for a more balanced, satisfying plate.

Infusing the watercress

Stalks included: chopping the whole bunch and steeping it in the stock draws out its flavour before the greens go into the main pan. Keep the infusion to a gentle simmer for 5 minutes, then take it off the heat.

Building a soft base

Low heat: cook the onion slowly so it softens without browning, which would bring a deeper flavour to a soup intended to taste fresh.

Tender potato: cover the pan while the potato cooks so it softens before the stock and greens are added. This helps it blend smoothly into the soup.

Keeping the greens fresh

Short simmer: add the peas, mint and watercress infusion after the potato is tender, then simmer for just 2 minutes. This gives the ingredients time to heat through before blending while keeping the soup's flavour lively.

Getting a smooth texture

Blend thoroughly: purée the soup until it looks even and silky, taking care with hot liquid and following your blender's instructions. If fibrous stalks remain, pass the soup through a sieve for a finer finish.

Serving ideas

Creamy toppings: a swirl of sour cream adds richness, while boiled egg makes the bowl more substantial. Toasted seeds or croutons bring a contrasting crunch.

For a savoury finish, add crispy bacon if you like. Serve the soup warm, with bread on the side if you want a more filling meal.

Recipe notes & tips

• Use a low heat for the onion so it softens without taking on colour.
• Cut the potato into evenly sized cubes so it cooks at a similar rate.
• Fresh or frozen peas both work in this soup.
• Blend in batches if your blender is not designed for hot liquids.
• Taste and adjust the seasoning after blending.
• Strain the soup if you want to remove any fibrous watercress stalks.

Variations

• Add sour cream: swirl it over each bowl just before serving.
• Top with egg: add boiled egg for a more substantial garnish.
• Bring crunch: scatter toasted seeds or croutons over the soup.
• Make it savoury: finish with a little crispy bacon.
• Use frozen peas: add them straight from the freezer; allow the soup to return to a simmer.

Common mistakes to avoid

• Browning the onion: keep the heat low and cook until it is soft but not coloured.
• Leaving the potato firm: cook it covered until tender before adding the peas and watercress.
• Overcooking the greens: simmer the combined soup for just 2 minutes before blending.
• Skipping the infusion: simmer the chopped watercress in the stock for 5 minutes, then let it stand off the heat.
• Serving fibrous stalks: blend thoroughly or strain the soup through a sieve.
• Blending too much at once: work in batches if needed and take care with hot soup.

How to store

Cool the soup promptly, then refrigerate it in a covered container for up to 3 days. Reheat gently in a saucepan until piping hot, stirring occasionally; blend again briefly if it has separated.

Frequently asked questions