This chilled cucumber, pea, and lettuce soup is a perfect harmony of vibrant green vegetables blended into a smooth, refreshing dish. Its silky texture and fresh flavor make it ideal for warm weather dining, offering a light yet satisfying option that awakens the palate.
The simplicity of the ingredients shines through, letting the natural sweetness of peas and crispness of cucumber complement the tender lettuce. Garnishing with fresh mint elevates the aroma and adds a subtle cooling note, perfect for a summer lunch or starter that feels both nourishing and indulgent.
Full Recipe:
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1 cucumber, peeled and chopped
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100g frozen peas
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2 handfuls of lettuce leaves (e.g., butter lettuce or cos)
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1 small potato, peeled and chopped
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500ml vegetable stock
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1 tbsp olive oil
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Salt and freshly ground black pepper, to taste
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Fresh mint leaves, for garnish (optional)
Directions:
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Heat the olive oil in a large pan over medium heat. Add the chopped potato and sauté for 3-4 minutes until slightly softened.
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Pour in the vegetable stock and bring to a boil. Reduce heat and simmer for about 10 minutes until the potato is tender.
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Add the frozen peas and chopped cucumber to the pot, cooking for a further 3 minutes to warm the peas through without losing their bright color.
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Remove from heat and stir in the lettuce leaves. Let the mixture cool slightly.
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Using a blender or food processor, purée the soup until smooth. Add salt and pepper to taste.
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Chill the soup in the refrigerator for at least one hour before serving.
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Serve cold, garnished with fresh mint leaves if desired.
Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes + chilling time
Kcal: Approx. 90 kcal per serving | Servings: 4
Introduction to Cucumber, Pea & Lettuce Soup
Cucumber, pea, and lettuce soup is a wonderfully refreshing dish that brings the essence of summer to your table. It’s a chilled soup, perfect for warm weather when you want something light, nutritious, and hydrating. Unlike hot soups that warm you up on cold days, this soup cools and revitalizes, making it ideal for lunches, light dinners, or even as a starter for a summer meal. The vibrant green color is inviting, and the flavors blend harmoniously to create a smooth, delicate taste experience that feels clean and fresh.
This recipe stands out not only for its taste but also for its simplicity and nutritional value. With minimal ingredients, it showcases how fresh vegetables can come together beautifully without overpowering spices or complicated techniques. It’s a dish that caters to various dietary needs, being naturally vegan, gluten-free, and dairy-free, making it accessible to many.
Nutritional Benefits and Health Aspects
One of the greatest strengths of this soup is its impressive nutritional profile. Cucumbers are well-known for their high water content — over 95% — which contributes to hydration and helps flush toxins from the body. They also contain antioxidants like vitamin C and beta-carotene, which help combat oxidative stress and promote healthy skin.
Peas add an excellent source of plant-based protein and fiber to the soup. Fiber supports digestion and helps maintain steady blood sugar levels, while protein is essential for muscle repair and overall cell function. Peas also provide important vitamins such as vitamin K, which supports bone health, and folate, critical for DNA synthesis and repair.
Lettuce, often overlooked, is rich in vitamins A and C, along with folate and iron. It contributes a mild sweetness and crispness, balancing the soup’s texture and flavor. The leafy greens also provide antioxidants and nutrients that support cardiovascular health.
Together, these ingredients make a soup that is low in calories but packed with vitamins, minerals, and hydration. It’s an ideal choice for anyone looking to eat healthily without compromising flavor.
Why Chilled Soups Are Perfect for Summer
Chilled soups have been part of culinary traditions around the world, especially in warmer climates. This cucumber, pea, and lettuce soup belongs to that lineage of cold soups that include gazpacho and vichyssoise. The concept is simple: by serving soup cold, you get all the comforting qualities of a soup but without the heat. This can be incredibly refreshing and satisfying on a hot day.
Besides the sensory benefits, chilled soups also support hydration, which is critical during summer months when dehydration risks increase. They’re generally light and easy to digest, which means you can enjoy a full meal without feeling weighed down by heavy fats or starches.
Furthermore, chilled soups are often quick to prepare and require little cooking time, making them convenient for busy lifestyles. Many recipes, like this one, use fresh vegetables and minimal cooking, preserving the bright colors and fresh flavors that can otherwise be lost in long cooking processes.
Versatility and Serving Suggestions
This cucumber, pea, and lettuce soup is remarkably versatile. It can be enjoyed as a starter, a light lunch, or a healthy snack. Its mild flavor makes it an excellent companion to stronger-tasting dishes, such as grilled fish, roasted meats, or spicy cuisine. Because it’s served cold, it pairs well with summery dishes like salads, sandwiches, or chilled seafood.
You can customize the soup in numerous ways to suit your palate or dietary requirements. For a richer texture, you might swirl in a dollop of Greek yogurt or a splash of coconut cream. Herbs like mint or basil can enhance the freshness and add aromatic complexity. For a touch of zing, a squeeze of lemon or lime juice works beautifully.
If you want to boost the protein content further, you could add cooked green lentils or some crumbled feta cheese on top (if not strictly vegan). Toasted nuts or seeds sprinkled over the soup before serving add a nice crunch and extra nutrients.
Tips for Making the Perfect Soup
To get the best results, selecting fresh, high-quality ingredients is key. Look for cucumbers that are firm and free of blemishes, peas that are bright green and sweet, and fresh, crisp lettuce leaves. Avoid limp or yellowing leaves as they will affect both texture and flavor.
Blending the soup thoroughly until it’s silky smooth makes a big difference in the final experience. A high-speed blender or food processor works best, ensuring no lumps or fibrous bits remain. Taste and adjust seasoning carefully, as chilled soups sometimes need a little more salt or acid than hot soups to bring out the flavors.
Chilling the soup for at least an hour before serving allows the flavors to meld and the temperature to drop to that refreshing coldness. This resting time is crucial for the optimal taste and texture.
Sustainability and Seasonal Eating
Using seasonal vegetables like cucumber, peas, and lettuce supports sustainable eating practices. These vegetables are widely available in spring and summer, making the soup an excellent way to enjoy fresh, local produce. Eating seasonally not only reduces the environmental footprint but also ensures you’re getting vegetables at their peak flavor and nutritional value.
This soup also minimizes food waste because you can use leftover lettuce and slightly bruised cucumbers that might otherwise be discarded. The recipe is a great example of how simple, plant-based meals can be delicious, environmentally friendly, and budget-conscious.
Conclusion
Cucumber, pea, and lettuce soup is a delightful dish that combines simplicity, nutrition, and refreshing flavor in one bowl. Its chilled nature makes it an ideal meal for warmer months, offering hydration and light nourishment without sacrificing taste. The natural sweetness of peas, the crisp coolness of cucumber, and the mildness of lettuce create a perfect balance that appeals to a wide range of palates.
Whether you’re looking for a quick, healthy lunch, a starter to impress guests, or a detoxifying treat, this soup fits the bill. Its versatility allows you to tailor it to your tastes with herbs, creams, or garnishes, and its wholesome ingredients provide essential nutrients for a balanced diet.
Embracing recipes like this one encourages mindful eating that honors fresh, seasonal produce while promoting health and wellbeing. It’s a testament to how uncomplicated food, thoughtfully prepared, can deliver both pleasure and nourishment year-round.
