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  • spray olive or canola oil spray
  • 3 onions, roughly chopped
  • 2 cloves garlic, chopped
  • 3 cups salt-reduced chicken stock
  • 1 cup water
  • 500 g frozen peas
  • 1/2 cup mint leaves
  • to taste pepper, to serve
  • 4 tbs low-fat natural or Greek yoghurt, to serve
  • 4 slices grainy bread or roll, to serve


  1. Heat a large pot and spray with oil. Add onion and cook for 5 minutes over medium-high heat, stirring often until softened but not browned.
  2. Stir in garlic, cook for 1 minute then add stock and water and bring to the boil. Simmer for 2 minutes then add peas and mint.
  3. Bring back to the boil and simmer, covered, for a further 2 minutes, ensuring peas remain bright green.
  4. Remove from heat and puree with a stick mixer or in batches in a food processor or blender until smooth.
  5. Ladle soup into bowls, season with pepper and serve immediately with a swirl of yoghurt, mint leaf garnish and bread.


Substitute a sliced leek for onions.

  • recipe step image
Serving Suggestion:

>This recipe requires a food processor, stick mixer or blender to get a nice smooth texture. >As an appetiser, canape or palate cleanser, serve soup chilled in shot glasses with a small dollop of yoghurt and mint leaf garnish.


*Use vegetable or vegetarian chicken stock to make this recipe vegetarian *To make this recipe dairy-free, use a dairy-free yoghurt alternative or leave off altogether. *To make this recipe gluten-free, choose a gluten-free bread alternative.

Healthy tip!

Still hungry? Try a side of salad or vegies before going for seconds.

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Nutrition Information

per serving per 100g
Energy 1342 kJ 248 kJ
321 Cal 59 Cal
Protein 18.4 g 3.4 g
Fat, total 4.7 g 0.9 g
— saturated 0.7 g 0.1 g
Carbohydrate 43.6 g 8.1 g
— sugars 10.5 g 1.9 g
Sodium 976 mg 180 mg
Fibre 15.4 g 2.8 g

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Comments (3)

  • Avatar

    Love all the food and have tried some different recipes you supply. Have not fancied sweets really but have a piece of fruit if needed. Not worried about losing weight just being more healthy.
    Lorraine Holmes
    Posted on: 24 Feb 20

  • LiveLighter

    Good point Lisa! Vegetable stock (or vegetarian chicken stock - it's a thing) would definitely be a suitable replacement. I'll update the recipe now! Cheers, Anne
    Posted on: 01 Jul 19

  • Avatar

    Vegetarian but uses chicken stock, hmmmm. Might need to revise the recipe. 😂
    Posted on: 18 Jun 19

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