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Pea, leek and mint soup

Pea, leek and mint soup

Total Time
30 min
15 min
15 min
The secret ingredient to this luscious soup is silken tofu, which gives a silky, creamy texture whilst the peas and herbs pack a punch in flavour.



1 whole, thinly sliced (see tip)


1 medium, chopped

Vegetable stock cube

1 individual, gluten-free variety, to make 2 cups (500ml) stock

Frozen green peas

3 cup(s), (400g)

Silken tofu

300 g

Fresh mint

½ cup(s), leaves

Fresh flat-leaf parsley

½ cup(s), leaves

Fresh chives

2 tbs, chopped

Lemon juice

1 tbs

99% fat-free, plain Greek yoghurt, unsweetened

2 tbs

Snow pea sprouts

10 g, to serve

Oil spray

1 x 3 second spray(s)


  1. Lightly spray a large saucepan with oil and heat over medium-low heat. Cook leek and onion, stirring occasionally, for 10 minutes or until soft.
  2. Stir in stock and peas and bring to the boil. Reduce heat, simmer for 5 minutes, or until peas are tender. Remove from heat and add tofu, mint, parsley, chives and lemon juice. Use a stick blender to blend until smooth. Season to taste with salt and pepper.
  3. To serve, ladle the soup into 4 bowls and swirl 2 teaspoons yoghurt into each. Season with cracked black pepper and garnish with snow pea sprouts.


To prepare leek, trim off base and tough dark green tops. Use the white and pale green part only, rinsing well under cold water to remove any dirt or grit between the layers.