Spring Pea Soup With Avocado and Mint

May 9, 2015 Updated: May 9, 2015

We adore spring-inspired soups that are light, simple, and sourced with quality ingredients. This is a refreshing, savory, and nutrient-packed, 15-minute, one-pot soup.

Peas are high in protein, fiber, antioxidants, and micronutrients. Peas also have anti-inflammatory properties. Excess inflammation has been linked to heart disease, cancer, and weight gain, among other conditions.

Peas are high in protein, fiber, antioxidants, micronutrients and also have anti-inflammatory properties.

Peas create a lovely base for the soup when paired with vegetable stock and coconut milk.

Avocados may be our favorite go-to superfood. Avocados contain vitamin B6 and folic acid, which help regulate homocysteine levels. A high level of homocysteine is associated with an increased risk of heart disease.

Avocados contain the healthy fats that your body needs to metabolize your food, and they help you glow with antioxidants that fight free radicals, boost the immune system, and slow the aging process. There are so many benefits.

We can’t have a spring soup without enjoying the detoxing benefits of lemon. We added lemon into the recipe and also as a garnish to brighten the entire experience. Lemon also helps preserve the soup longer in your fridge.

Enjoy the soup warm or cold the next day in a mason jar. To make the soup hearty for the family, we added brown rice and black beans, and it was delicious. Get creative.


Use organic ingredients when possible.

  • 2 cups frozen peas
  • 2 cups vegetable stock
  • 2 cups coconut milk
  • 2 tablespoons extra virgin olive oil
  • 2 garlic cloves
  • Handful of fresh mint
  • 1 avocado
  • Juice of half a lemon
  • Himalayan sea salt to taste

In one pot, combine the peas, vegetable stock, coconut milk, olive oil, and garlic, and cook on medium heat for 15 minutes. Then add these ingredients into a high-speed blender. Add avocado, mint, lemon, and sea salt. Blend for 45 seconds.

Garnish with fresh mint, olive oil, sunflower seeds, sea salt, fresh lemon (to your liking), and lemon zest. 

Sip, enjoy, and be well!

Christine Beal Dunst and Stephanie Rapp are the founders of Embody Wellness Company, specializing in creating customizable holistic wellness and nutrition programs targeted at life’s most important milestones: marriage, children, and career. For more information, visit EmbodyWellnessCompany.com