1 Spoon/ Lunch/ Vegan

Simple superfood soup with pea and mint

This pea and mint soup is made with just 5 ingredients and ready in no time at all. The superfood fibro fabulous ingredient is shelled hemp; a complete protein full of amino acids and health benefits.

Fibro Food Fairy

Hemp is a delicious, rich, nutty source of protein. It is a healthy option for all of us, but it is particularly well suited to vegans or vegetarians as it is plantbased, derived from seeds. It has a savoury taste and can be added to soups, salads, pasta, cous cous and many other dishes. Protein is important to help the growth and maintenance of our musculoskeletal systems.

Hemp is also a good source of iron which is important for the release of energy in the body which makes it a superfood heavyweight for those of us who suffer with chronic fatigue. It contains magnesium, which aids muscle function and omega 3, which is beneficial to cognitive function and reduces inflammation in the body.

This recipe takes literally minutes to make. Great served with toasted, crusty, homemade gluten free bread.

Free From Information

  • Dairy free
  • Egg free
  • Gluten free
  • Refined sugar free
  • Shelled hemp may contain sesame, nuts and soya.
  • Vegan

Simple superfood soup with pea and mint

1 Spoon2 Spoons3 Spoons4 Spoons5 Spoons (No Ratings Yet)
By Fibro Food Fairy Serves: 4-6
Prep Time: 1-2 minutes Cooking Time: 10 minutes approximately

Great served with toasted, crusty, homemade gluten free bread.


  • Olive oil
  • 2 shallots chopped or 50g frozen shallots
  • 450g frozen peas
  • 12 fresh mint leaves
  • 850mL gluten free organic vegetable stock
  • 4 tablespoons shelled hemp
  • Salt and pepper to taste



Heat some olive oil in a non-stick saucepan. If you are using frozen shallots you will need less oil due to their water content. Add the shallots and sauté (fry gently) to soften, but not to colour or caramelise. This should take about 5 minutes.


Add the peas and mint leaves and stir to combine. Add the vegetable stock. Bring to the boil before lowering the heat to a simmer. Let it gently bubble for 3-4 minutes, stirring occasionally.


Add the shelled hemp before blending the soup using a stick blender, food processor or liquidiser. The hemp will add flavour and thicken the soup. Return to the pan and season to taste. Serve immediately.


FIBRO FOOD FAIRY TIP: Tip: For an element of added luxury the soup can be served with a drizzle of olive oil or non-dairy cream.

You Might Also Like

No Comments

Leave a Reply