Mint Pea Soup with Coconut Cream


Don’t you just love a creamy soup? Yet, so many of us have dairy sensitivities, so here is a fabulous alternative with…
Coconut Cream ~ yes, replace the dairy and still, oh so delish!  An extra plus for women, peas help balance estrogen levels, so you’ll have a tasty treat and happy hormones to boot!

Total Cook Time: 20 min
Yield: 6 servings

Use frozen peas, and this soup is ready in a flash.


  • 2 tablespoons coconut oil

  • 2 cups chopped leeks, white and light green parts (2 leeks)

  • 1 cup chopped yellow onion

  • 4 cups chicken stock, preferably homemade (to make this vegan, use an organic vegetable stock)

  • 5 cups freshly shelled peas or 2 (10-ounce) packages organic petite frozen peas

  • 2/3 cup chopped fresh mint leaves, loosely packed

  • 2 teaspoons sea salt

  • 1/2 teaspoon freshly ground black pepper

  • 1/2 cup coconut cream

  • 1/2 cup freshly chopped chives

  • ½ cup tamari toasted pumpkin seeds (see recipe below)


Heat the butter or coconut oil in a large saucepan, add the leeks and onion, and cook over medium-low heat for 5 to 10 minutes, until the onion is tender. Add the chicken stock or vegetable broth, increase the heat to high, and bring to a boil. Add the peas and cook for 3 to 5 minutes, until the peas are tender (Frozen peas will take only 3 minutes). Off the heat, and add the mint, salt, and pepper.
*Puree the soup in batches: place 1 cup of soup in a blender, place the lid on top, and puree on low speed. With the blender still running, open the vent hole in the lid and slowly add more soup until the blender is three-quarters full. Pour the soup into a large bowl and repeat until all the soup is pureed. Blend in the Coconut Cream. You can also use an immersion blender. Top with chives and Tamari Toasted Pumpkin Seeds to serve. Serve hot.

Karen Rice