Raw pea mint soup

I adore this recipe, so simple, so healthy and so delicious. You might think 'nah, can't be that good. It's raw, it's pea and it's cold', I thought the same thing and boy was I wrong. Try it for yourself! And don't forget to read about all these health benefits of this small wonder. 

Serves 4


  • 1 - 1 1/2 cup water
  • 1/4 cup raw cashews (about 1 ounce) or 1/4 avocado
  • 1 clove garlic, peeled
  • 12 ounces frozen green peas (no need to thaw, rinse to dilute sodium content)
  • 2 cups fresh baby spinach, packed (about 3 ounces)
  • 2 tbsp chopped fresh mint
  • 1 tbsp fresh lemon juice
  • Ground black pepper to taste
  • Salt to taste

Recipe from Fat Free Vegan



  1. Place the water, cashews or avocado, and garlic into blender
  2. Blend at the highest speed until completely smooth.
  3. Add the peas, spinach, lemon juice, and mint.
  4. Blend at high speed until thick and smooth.
  5. Taste and add freshly ground black pepper, salt, and additional lemon juice, if needed.
  6. Serve cold.


The cashews give this soup richness and depth of flavor, but if you want to reduce the fat, use avocado instead and subtract 25 calories and 2 grams of fat from the nutritional figures below. If you can’t have any fat, you can leave out both cashews and avocado and subtract 3 grams of fat and 39 calories, but the results won’t be as delicious.



Calories: 112 Fat: 3.5g Carbohydrates: 15.3g Sugar: 5.2gSodium: 115mg Fiber: 4.4g Protein: 6.4g