Free Shipping Worldwide

Pea and Mint Soup

by IBD Medical on May 02, 2024

diabetes friendly recipes soup healthy lunch dinner peas mint

Pea and mint soup is a delicious and refreshing yet hearty meal. It is packed with vegetables, vitamins and minerals. Peas are excellent for digestion and are full of iron. If you want to make this recipe slightly lower in calories and fat, serve without the parmesan.

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Difficulty: Fairly Easy

Serves: 4


  • 1 tablespoon olive oil
  • 2 large brown onions
  • 3 garlic cloves
  • 2 carrots
  • 2 celery sticks
  • 8 cups salt reduced vegetable stock
  • 3 cups frozen peas
  • 1 bunch fresh mint
  • 150g grated parmesan cheese


  1. Finely chop the garlic and onions. Put aside a handful of mint to garnish the soup. Roughly chop the carrots, celery sticks and mint.
  2. Heat olive oil in a large saucepan over a medium heat. Add onion and garlic and cook until soft and onion is almost translucent. Be careful not to burn the garlic.
  3. Add carrots, celery and vegetable stock to the saucepan. Cover and bring to the boil. Reduce heat to low and add the frozen peas. Allow to simmer for about 10 minutes.
  4. Remove saucepan from heat. Remove a cup of peas from the soup and put aside. Add fresh mint and blend the soup with a hand blender. Add the peas back into the soup for a chunky consistency. If you prefer a smoother consistency continue blending until smooth.
  5. Serve in bowls topped with grated parmesan and mint.

Nutrition Info:

Per Serve: 1163 kJ, carbohydrates 30.8g, protein 14.9g, total fat 11.5g (sat. fat 5.6g), fibre 10g, sodium 946mg, carb exchanges 1 ½


Glucology Store was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information. 
Pea and Mint Soup | Diabetes Friendly Recipes | Low Carb Soup

*Disclaimer: This email and its recipes are produced for informational purposes only. This website is not intended to cure, prevent, diagnose or treat any disease. Content should not be considered a substitute for professional medical advice, expertise or treatment. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new health program or diet. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any suggestions or recipes herein or procedures undertaken hereafter. This nutritional information comes from online calculators. IBD Medical attempts to provide accurate nutritional information, figures like estimated nutritional information for recipes contained on this website, calories, fat, carbs, etc. are provided as a courtesy and are not guaranteed to be accurate. The reader is solely responsible for ensuring that any nutritional information obtained is accurate. IBD Medical is not responsible for adverse reactions, consequences or effects, resulting from the use of any recipes or suggestions herein, or procedures undertaken hereafter. This email is not intended as nutritional advice and readers of this website are ultimately responsible for all decisions pertaining to their health. Customers concerned with food allergies need to be aware of the particular ingredients that are used in recipes.
*Disclaimer: The content of this Website or Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website or Blog.
If you think you may have a medical emergency, call 911 (in the US) or 000 (in Australia) immediately, call your doctor, or go to the emergency room/urgent care.