Recipe description
June 3, 2026
Green Pea Mint Soup with Yogurt
A comforting pea-mint soup that supports gentle digestion and fiber.
Fiber Rich
Digestive Support
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from peas and herbs supports digestive health.
- Polyphenol-rich mint adds flavor and variety without heaviness.
- Yogurt provides protein and a gentle source of fermentation.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Pea, green
200
gram
Mint
10
teaspoon
Yoghurt, whole
150
gram
Onion, spring
1
piece
vegetable stock
500
ml
Salt
1
teaspoon
black pepper
0.5
teaspoon
Instructions
1
In a large pot, sauté finely chopped onion in a little olive oil until translucent.
2
Add green peas and vegetable stock to the pot, bringing it to a boil.
3
Reduce heat and simmer for 10 minutes, then add fresh mint.
4
Blend the mixture until smooth, seasoning with salt and black pepper to taste.
5
Serve hot, garnished with a swirl of yogurt and additional mint leaves.
More Recipes For Your Gut
Nutrition
280 kcal
Calories
14 g
Protein
40 g
Carbohydrates
9 g
Fiber
6 g
Sugar
8 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
What are the main ingredients of Green Pea Mint Soup with Yogurt?
Green peas, fresh mint, a vegetable-broth base, and a swirl of yogurt. Optional touches like onion, olive oil, salt, and pepper may be used.
Is this soup vegetarian or vegan-friendly?
It's vegetarian as written. To make it vegan, swap in a plant-based yogurt or omit the yogurt swirl.
How can I make it dairy-free?
Use a dairy-free yogurt (almond, soy, oat) for the swirl, or skip the swirl entirely.
How should I store leftovers?
Cool and refrigerate in a sealed container for 2–3 days. Reheat gently on the stove or in a microwave, adding a splash of stock if needed.
Can I freeze this soup?
You can freeze the soup base, but the yogurt swirl may separate after thawing. Freeze without the swirl and add it after reheating.
What are the health benefits?
Green peas provide fiber and plant-based protein; mint adds polyphenols and aroma; yogurt supplies calcium and protein. Together, they support a gut-friendly, nourishing bowl.
How do I reduce the sodium?
Use low-sodium stock and rinse canned peas if used; taste and adjust with lemon juice or extra herbs instead of salt.
Can it be served hot or cold?
Yes. Enjoy it warm as a comforting soup or chilled for a refreshing cold version.
What substitutions can I consider?
Use frozen or fresh peas; swap mint for basil or dill; add a squeeze of lemon; substitute yogurt with a dairy-free option; adjust thickness with more or less stock.