Pea and spinach soup

Pea and spinach soup

This is a refreshing and surprisingly filling cold soup! 

Requires a blender.

Serves 3–4


400g frozen peas or petits pois

Juice of 1 lemon

½ ripe avocado, peeled and roughly chopped (optional)

2 good handfuls (75g) of spinach leaves, well washed

½–1 green chilli, to taste, deseeded and finely chopped

Leaves from a few sprigs of mint (optional)

Sea salt and freshly ground black pepper

Olive oil, to finish (optional)


If you are using a high-powered blender, you can add the peas pretty much straight from the freezer: just rinse them in a sieve under cold water until their frostiness has gone.

If your blender is of the conventional type, put the peas in a bowl of cold water for about 20 minutes to soften them but keep them cold, then drain.

Place all the ingredients in a blender, starting with the juice of half the lemon, then adding the avocado (if using), spinach, chilli, mint (if using) and peas. Add the spinach leaves straight into the blender.

Add a pinch of salt and a good grinding of pepper, along with 300ml cold water, then blitz the soup until smooth. You may need to stop once or twice and give the contents a stir to help it all mix and blend.

Add a little more water if you prefer a thinner consistency. Blend again to mix well after any additions.

Serve straight away (the peas should have chilled the soup nicely) or put it into the fridge until serving, making sure you give it a stir before pouring into bowls. Finish with an extra swirl of oil if you like.

Try it at home and share your recipe online with #NewcastleCan and #BritainsFatFight.

This recipe is adapted for Newcastle Can from River Cottage Light and Easy by Hugh Fearnley-Whittingstall (Bloomsbury).

Photography © Simon Wheeler.

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