Snap Pea and Lettuce Soup recipe

It’s funny how some of the most delightful culinary discoveries arise from the simplest circumstances. This Snap Pea-and-Lettuce Soup recipe was born out of a desire to use up a glut of fresh spring produce from our garden – a vibrant mix of crisp snap peas and tender lettuce that was practically begging to be transformed into something delicious. Initially, I was skeptical; lettuce in soup? It sounded a bit unusual. But the result completely blew me away. The soup is incredibly light yet satisfying, with a fresh, verdant flavor that perfectly captures the essence of spring. My family, usually a tough crowd when it comes to anything green, absolutely devoured it. Even my youngest, who typically approaches vegetables with suspicion, asked for seconds! It’s become a staple in our spring and summer rotation, a go-to for a quick lunch or a light, refreshing dinner. If you’re looking for a soup that’s both healthy and bursting with flavor, you absolutely must try this Snap Pea-and-Lettuce Soup. It’s surprisingly simple to make, and I promise, it will become a new favorite in your kitchen too.

Ingredients: The Heart of Freshness in Snap Pea-and-Lettuce Soup

The beauty of Snap Pea-and-Lettuce Soup lies in its simplicity and the vibrant freshness of its core ingredients. Choosing high-quality, in-season produce is paramount to achieving the best flavor and texture in this dish. Let’s delve into each ingredient, understanding its role and how to select the best for your soup.

• Fresh Snap Peas (1 pound): Snap peas are the stars of this soup, lending a delightful sweetness and satisfying crunch. When selecting snap peas, look for pods that are firm, plump, and brightly green. Avoid those that are wilted, yellowing, or have blemishes. The pods should snap crisply when bent – hence the name! For optimal flavor, use them as fresh as possible. If you can find them at a farmer’s market, even better! The sweetness and vibrancy will be noticeably enhanced. Don’t forget to trim the ends and remove any strings before cooking. This step, though slightly tedious, ensures a smoother texture in your soup. Snap peas are not only delicious but also packed with vitamins C and K, as well as dietary fiber, contributing to the soup’s health benefits.
• Butter Lettuce (1 head): Butter lettuce, also known as Boston or Bibb lettuce, is the ideal choice for this soup due to its tender leaves and mild, slightly sweet flavor. Avoid using romaine or iceberg lettuce, as they are too sturdy and lack the delicate flavor profile needed for this recipe. Look for a head of butter lettuce that is vibrant green, with leaves that are soft and supple. Avoid heads with brown spots or wilted outer leaves. Butter lettuce adds a subtle creaminess and body to the soup without being overpowering. It wilts beautifully when gently heated, contributing to the smooth, velvety texture of the final dish. Beyond its textural contribution, lettuce, even butter lettuce, provides hydration and some vitamins and minerals, adding to the nutritional value of the soup.
• Yellow Onion (1 medium): A foundational aromatic, yellow onion provides a savory base note that underpins the fresh flavors of the snap peas and lettuce. Choose a firm, heavy onion with dry, papery skin. Avoid onions that are soft, sprouting, or have bruises. Diced finely, the onion will be sautéed to release its sweetness and create a flavorful foundation for the soup. Onions are also a source of antioxidants and prebiotics, contributing to gut health.
• Garlic (2 cloves): Garlic adds a pungent, aromatic depth that complements the sweetness of the snap peas and the mildness of the lettuce. Select firm, plump garlic cloves without any green sprouts. Fresh garlic is crucial for this recipe; avoid using pre-minced garlic, as it lacks the same intensity of flavor. Minced or finely chopped, the garlic will be sautéed briefly to infuse the oil with its aroma and flavor, enhancing the overall complexity of the soup. Garlic is renowned for its health benefits, including its immune-boosting and anti-inflammatory properties.
• Vegetable Broth (6 cups): Vegetable broth forms the liquid base of the soup, bringing all the flavors together. Opt for low-sodium vegetable broth to control the salt level of your soup. Homemade vegetable broth is always the best, offering the richest flavor, but a good quality store-bought broth will also work well. Look for broths that are made with real vegetables and minimal additives. The broth should be flavorful enough to enhance the soup without overpowering the delicate flavors of the snap peas and lettuce.
• Olive Oil (2 tablespoons): Olive oil is used for sautéing the aromatics, adding a touch of richness and healthy fats to the soup. Extra virgin olive oil is preferred for its superior flavor and health benefits. Choose a good quality olive oil that has a fruity aroma and a slightly peppery finish. Olive oil is a source of monounsaturated fats, which are beneficial for heart health.
• Fresh Mint (1/4 cup, packed): Fresh mint adds a bright, herbaceous note that elevates the soup and complements the sweetness of the snap peas. Choose fresh mint leaves that are vibrant green and fragrant. Avoid mint that is wilted or has brown spots. The mint will be added towards the end of cooking to retain its fresh flavor and aroma. Mint is known for its digestive benefits and refreshing taste.
• Lemon Juice (2 tablespoons, fresh): Fresh lemon juice provides a crucial element of acidity, brightening the flavors of the soup and balancing the sweetness of the snap peas. Freshly squeezed lemon juice is essential for the best flavor; avoid using bottled lemon juice, which can taste artificial. Lemon juice also adds a boost of Vitamin C to the soup.
• Salt and Black Pepper: Essential seasonings to enhance the flavors of all the ingredients. Use sea salt or kosher salt for the best flavor. Freshly ground black pepper is preferred over pre-ground pepper for its more robust aroma and taste. Season to taste, adjusting according to your preference.
• Optional Garnishes (for serving):
  • Crème fraîche or Greek Yogurt: Adds a creamy richness and tanginess.
  • Fresh Mint Sprigs: Enhances the visual appeal and reinforces the mint flavor.
  • Croutons or Toasted Bread: Provides a textural contrast.
  • Red Pepper Flakes: For a touch of heat.
  • A Drizzle of Olive Oil: Adds extra richness and flavor.

Instructions: Crafting Your Snap Pea-and-Lettuce Soup Step-by-Step

Creating this vibrant Snap Pea-and-Lettuce Soup is a straightforward process, perfect for both novice and experienced cooks. Follow these simple, step-by-step instructions to bring this refreshing and flavorful soup to life in your own kitchen. The key is to gently coax out the flavors of each ingredient, ensuring a harmonious and delicious final result.

1. Prepare the Vegetables: Begin by thoroughly washing all your vegetables. Trim the ends and remove any strings from the snap peas. Roughly chop the snap peas. Wash and roughly chop the butter lettuce. Peel and finely dice the yellow onion. Peel and mince the garlic cloves. Measure out your fresh mint and roughly chop it. Squeeze the fresh lemon juice and set aside. Having all your ingredients prepped and ready to go will make the cooking process smooth and efficient.
2. Sauté the Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for about 5-7 minutes, or until softened and translucent. Stir occasionally to prevent browning. Softening the onion at this stage is crucial as it releases its sweetness and forms the aromatic base of the soup. Next, add the minced garlic to the pot and sauté for another 1-2 minutes, until fragrant. Be careful not to burn the garlic, as it can become bitter. The aroma of sautéing garlic will fill your kitchen, signaling the start of something delicious.
3. Add Snap Peas and Broth: Add the chopped snap peas to the pot and sauté for 3-4 minutes, stirring occasionally. This brief sautéing step enhances the sweetness of the snap peas and brings out their vibrant green color. Pour in the vegetable broth and bring the mixture to a simmer. Reduce the heat to low, cover the pot, and simmer for 10-12 minutes, or until the snap peas are tender-crisp and bright green. Avoid overcooking the snap peas, as they can become mushy. You want them to retain a slight bite and their fresh flavor.
4. Incorporate the Lettuce and Mint: Remove the pot from the heat. Add the chopped butter lettuce and fresh mint to the soup. Stir gently to combine. The heat from the soup will wilt the lettuce and mint in just a few minutes. Allow the soup to sit for 2-3 minutes, or until the lettuce is just wilted and tender but still retains some of its green color. Adding the lettuce and mint off the heat ensures they don’t overcook and retain their fresh, vibrant flavors.
5. Blend the Soup (Optional): For a smoother, creamier soup, use an immersion blender to blend the soup directly in the pot until smooth. Alternatively, carefully ladle the soup into a regular blender (in batches, if necessary) and blend until smooth. If using a regular blender, be cautious with hot liquids and vent the lid to prevent pressure buildup. If you prefer a chunkier soup, you can skip the blending step or blend only a portion of the soup and leave some texture.
6. Season and Finish: Return the pot to low heat if needed to gently warm the soup through if it has cooled down too much during blending. Stir in the fresh lemon juice. Season generously with salt and freshly ground black pepper to taste. Start with about 1 teaspoon of salt and ½ teaspoon of black pepper, and then adjust according to your preference. Taste the soup and add more lemon juice, salt, or pepper as needed to achieve the perfect balance of flavors. The lemon juice should brighten the soup, and the seasonings should enhance the natural sweetness and freshness of the vegetables.
7. Serve and Garnish: Ladle the Snap Pea-and-Lettuce Soup into bowls. Garnish as desired. Some delicious options include a dollop of crème fraîche or Greek yogurt, a sprinkle of fresh mint sprigs, croutons or toasted bread for dipping, a pinch of red pepper flakes for a touch of heat, or a drizzle of good quality olive oil. Serve immediately and enjoy the vibrant flavors of your homemade Snap Pea-and-Lettuce Soup!

Nutrition Facts: A Bowlful of Healthy Goodness

This Snap Pea-and-Lettuce Soup isn’t just delicious; it’s also packed with nutrients and is a wonderfully healthy choice for a light meal or starter. Here’s a breakdown of the approximate nutritional information per serving. Please note that these values are estimates and can vary slightly based on specific ingredients and portion sizes.

Servings: Approximately 6 servings

Serving Size: About 1.5 cups (350ml)

Calories per Serving: Approximately 120-150 calories

Detailed Nutritional Breakdown (per serving, approximate):

• Calories: 120-150 kcal
• Total Fat: 7-9g
  • Saturated Fat: 1-2g
  • Monounsaturated Fat: 5-6g (primarily from olive oil)
  • Polyunsaturated Fat: 1-2g
• Cholesterol: 0mg
• Sodium: 150-300mg (depending on broth and added salt)
• Total Carbohydrates: 12-15g
  • Dietary Fiber: 4-5g
  • Sugars: 5-7g (naturally occurring sugars from vegetables)
• Protein: 3-5g
• Vitamin A: High (from lettuce and snap peas)
• Vitamin C: Excellent source (from snap peas, lettuce, and lemon juice)
• Vitamin K: High (from lettuce and snap peas)
• Folate (Vitamin B9): Good source (from snap peas and lettuce)
• Potassium: Moderate amount (from vegetables)
• Manganese: Good source (from snap peas)
• Iron: Moderate amount (from vegetables)

Health Highlights:

• Low in Calories: With only around 120-150 calories per serving, this soup is excellent for weight management or anyone looking for a light yet satisfying meal.
• High in Fiber: The significant fiber content from snap peas and lettuce promotes digestive health, helps regulate blood sugar levels, and contributes to feelings of fullness.
• Rich in Vitamins: This soup is a powerhouse of vitamins, especially Vitamin C, Vitamin K, and Vitamin A, which are essential for immune function, blood clotting, vision, and overall health.
• Good Source of Antioxidants: The vegetables in this soup are rich in antioxidants, which help protect your body against cell damage from free radicals.
• Hydrating: The high water content from the broth and vegetables contributes to hydration.
• Vegetarian and Vegan Friendly: Naturally vegetarian and vegan, making it suitable for a wide range of dietary preferences.
• Heart-Healthy Fats: The olive oil provides healthy monounsaturated fats, which are beneficial for heart health.

This Snap Pea-and-Lettuce Soup is a nutritious and delicious way to incorporate more vegetables into your diet. It’s a light, refreshing, and vitamin-packed option that’s perfect for a healthy lifestyle. Remember to adjust seasoning and ingredient quantities to suit your dietary needs and preferences.

Preparation Time: Quick and Easy Soup from Start to Finish

One of the many appealing aspects of this Snap Pea-and-Lettuce Soup is its quick preparation time. It’s an ideal recipe for busy weeknights when you want a healthy and flavorful meal without spending hours in the kitchen. Here’s a breakdown of the estimated time involved:

Prep Time: Approximately 20 minutes

• Washing and Trimming Vegetables: 5 minutes
• Chopping Vegetables (snap peas, lettuce, onion): 10 minutes
• Mincing Garlic and Chopping Mint: 5 minutes

Cook Time: Approximately 20 minutes

• Sautéing Onion and Garlic: 7 minutes
• Sautéing Snap Peas: 3 minutes
• Simmering with Broth: 10 minutes

Total Time: Approximately 40 minutes

From start to finish, you can have a steaming bowl of delicious and nutritious Snap Pea-and-Lettuce Soup on your table in under 40 minutes. This includes all the preparation and cooking steps. If you are particularly efficient in the kitchen, you might even be able to shave off a few minutes from the prep time.

Tips to Speed Up Preparation:

• Pre-wash Lettuce: If you have pre-washed lettuce on hand, it will save you a few minutes.
• Utilize a Food Processor (for dicing onion): If you have a food processor with a dicing attachment, you can quickly dice the onion. However, for just one onion, hand-dicing is often just as quick.
• Chop Vegetables While Onion Sautées: Multitask by chopping the snap peas and lettuce while the onion is sautéing in the pot to maximize your time.
• Use Pre-minced Garlic (with caution): While fresh garlic is recommended for the best flavor, if you are really pressed for time, you can use pre-minced garlic, but be aware that the flavor intensity will be slightly less.

This recipe is perfect for a quick lunch, a light dinner, or even a satisfying appetizer. Its speedy preparation makes it a go-to choice for busy individuals and families who prioritize healthy and homemade meals without sacrificing time. You can enjoy a flavorful and nutritious soup even on the busiest of days!

How to Serve Snap Pea-and-Lettuce Soup: Versatile Serving Suggestions

Snap Pea-and-Lettuce Soup is incredibly versatile and can be served in various ways to suit different occasions and preferences. Its light and refreshing nature makes it perfect for warm weather, but its comforting warmth also makes it enjoyable year-round. Here are some delightful ways to serve this soup:

Serving Temperature:

• Warm: The most traditional way to serve this soup is warm, especially on cooler days. Serve it immediately after cooking for the best flavor and texture.
• Chilled: For a refreshing summer treat, chill the soup in the refrigerator for at least 2 hours before serving. Chilled Snap Pea-and-Lettuce Soup is a delightful cold soup, perfect for hot weather. You might want to add a touch more lemon juice and seasoning after chilling, as cold temperatures can sometimes mute flavors.
• Room Temperature: On a pleasant day, this soup can also be enjoyed at room temperature, making it convenient for picnics or light lunches.

Garnish Ideas (Enhance Flavor and Presentation):

• Crème Fraîche or Greek Yogurt: A dollop of crème fraîche or Greek yogurt adds a creamy tanginess that complements the fresh flavors of the soup and provides a beautiful visual contrast.
• Fresh Mint Sprigs: Garnish with a few fresh mint sprigs for an extra burst of aroma and a touch of elegance.
• Croutons or Toasted Bread: Serve with homemade croutons or toasted baguette slices for a satisfying crunch and textural contrast. Garlic croutons or herb-infused croutons would be particularly delicious.
• Drizzle of Olive Oil: A swirl of high-quality extra virgin olive oil just before serving adds richness and enhances the overall flavor.
• Red Pepper Flakes: For those who enjoy a touch of heat, a sprinkle of red pepper flakes adds a subtle kick.
• Shaved Parmesan Cheese (for non-vegan option): Thinly shaved Parmesan cheese can add a salty, savory element that complements the soup’s freshness.
• Toasted Seeds or Nuts: Toasted pumpkin seeds, sunflower seeds, or chopped almonds can provide a nutty flavor and added texture.

Serving Occasions:

• Lunch: Snap Pea-and-Lettuce Soup is an ideal light and healthy lunch option, especially when paired with a side salad or a piece of whole-wheat bread.
• Light Dinner: Perfect for a light and refreshing dinner, especially on warm evenings. You can serve it as a starter or as the main course with a side of grilled chicken or fish for added protein.
• Appetizer: Serve smaller portions of this soup as an elegant and flavorful appetizer at a dinner party or gathering.
• Spring or Summer Gatherings: Its fresh and vibrant flavors make it a perfect dish for spring and summer picnics, barbecues, and garden parties.
• Weeknight Meal: Its quick preparation time makes it an excellent choice for a healthy and satisfying weeknight meal.

Pairing Suggestions (Complete the Meal):

• Salad: Pair with a light and leafy green salad with a vinaigrette dressing for a complete and balanced light meal.
• Sandwich or Wrap: Serve alongside a simple sandwich or wrap, such as a grilled vegetable sandwich, a turkey and avocado wrap, or a hummus and cucumber sandwich.
• Grilled Protein: For a more substantial meal, serve with grilled chicken, fish, shrimp, or tofu. The lightness of the soup complements richer grilled proteins beautifully.
• Crusty Bread: Always a welcome accompaniment to soup! Serve with a crusty loaf of sourdough, baguette, or ciabatta for dipping and enjoying every last drop.

No matter how you choose to serve it, Snap Pea-and-Lettuce Soup is sure to be a delightful and refreshing addition to your menu. Experiment with different garnishes and pairings to find your favorite way to enjoy this versatile soup.

Additional Tips for Perfect Snap Pea-and-Lettuce Soup

To ensure your Snap Pea-and-Lettuce Soup is absolutely perfect every time, here are five additional tips to keep in mind. These tips will help you maximize flavor, texture, and overall enjoyment of this delightful recipe.

1. Don’t Overcook the Snap Peas: The key to maintaining the vibrant color and delightful crunch of snap peas is to avoid overcooking them. Sauté them briefly and then simmer them just until they are tender-crisp and still bright green. Overcooked snap peas become mushy and lose their fresh flavor and texture. Aim for a slight bite in each pea for the best result.
2. Add Lettuce and Mint Off Heat: To preserve the fresh flavors and delicate textures of the butter lettuce and mint, add them to the soup after you have removed it from the heat. The residual heat of the soup will be sufficient to wilt the lettuce and release the aromatic oils from the mint without overcooking them. This ensures that they retain their vibrant color and fresh taste.
3. Taste and Adjust Seasoning at the End: Seasoning is crucial for bringing out the best flavors in any dish, and this soup is no exception. Always taste the soup at the very end of cooking and adjust the seasoning as needed. You may need to add more salt, pepper, or lemon juice to achieve the perfect balance of flavors. Remember that flavors can develop and change as the soup sits, so final seasoning adjustments are best made just before serving.
4. Consider Using Homemade Vegetable Broth: While good quality store-bought vegetable broth works well, homemade vegetable broth can elevate the flavor of your soup to another level. If you have the time, making your own vegetable broth using vegetable scraps like onion peels, carrot tops, and celery ends can add a depth of flavor that store-bought broth often lacks. Homemade broth tends to be richer and more nuanced in flavor, enhancing the overall taste of the soup.
5. Make it Ahead for Enhanced Flavor (and Chill): While Snap Pea-and-Lettuce Soup is delicious served immediately, the flavors actually tend to meld and deepen even further if you make it ahead of time. Prepare the soup a few hours in advance or even a day ahead, and store it in the refrigerator. Chilling the soup also makes it perfect for serving cold on a hot day. Just be sure to taste and adjust the seasoning again before serving, especially if serving it chilled, as cold temperatures can sometimes mute flavors.

By keeping these tips in mind, you’ll be well on your way to creating a consistently delicious and perfectly textured Snap Pea-and-Lettuce Soup that you and your family will love.

FAQ: Common Questions About Snap Pea-and-Lettuce Soup

Do you have questions about making Snap Pea-and-Lettuce Soup? Here are answers to five frequently asked questions to help you navigate the recipe and customize it to your liking.

Q1: Can I use different types of lettuce?

A: While butter lettuce is highly recommended for its tender texture and mild flavor, you can use other types of soft lettuce if needed. Romaine lettuce or green leaf lettuce could work in a pinch, but they may not wilt as delicately as butter lettuce. Avoid using iceberg lettuce, as it is too watery and lacks flavor for this soup. The key is to use a lettuce that is tender and not too bitter. If using a sturdier lettuce, you might need to simmer it for a very short time with the snap peas to soften it slightly, but be careful not to overcook it.

Q2: Can I make this soup vegan?

A: Yes, this recipe is naturally vegan as written! It relies on vegetable broth, olive oil, and plant-based ingredients. Just ensure that the vegetable broth you use is indeed vegan (some may contain animal-derived ingredients, though this is rare for vegetable broth). When serving, simply omit any non-vegan garnishes like crème fraîche or Parmesan cheese and opt for vegan alternatives like a dollop of plant-based yogurt or a drizzle of vegan cream.

Q3: Can I freeze Snap Pea-and-Lettuce Soup?

A: While technically you can freeze this soup, it’s not highly recommended due to the lettuce. Freezing and thawing can alter the texture of lettuce, making it quite mushy. The snap peas may also lose some of their crispness. If you do wish to freeze it, blend the soup completely smooth before freezing and understand that the texture might be slightly compromised upon thawing. For best results, enjoy this soup fresh or within a few days of making it. It’s a soup that truly shines when freshly prepared.

Q4: Can I add protein to make it a more substantial meal?

A: Absolutely! While Snap Pea-and-Lettuce Soup is wonderful as a light meal or starter, you can easily add protein to make it more substantial. Some excellent protein additions include:

• White Beans (Cannellini or Great Northern): Add a can of drained and rinsed white beans along with the snap peas for added protein and creaminess.
• Tofu or Tempeh: Sauté cubed tofu or tempeh separately and add it to the soup just before serving.
• Grilled Chicken or Shrimp: Serve grilled chicken or shrimp on top of or alongside the soup for a heartier meal.
• Edamame: Add shelled edamame towards the end of cooking for a boost of plant-based protein and a nice textural element.

Q5: Can I make this soup spicier?

A: Yes, you can easily add a touch of heat to this soup if you prefer a spicier flavor profile. Here are a few ways to add spice:

• Red Pepper Flakes: Add a pinch or two of red pepper flakes while sautéing the onion and garlic, or sprinkle them on top as a garnish.
• Fresh Chili: Finely chop a fresh chili (like Serrano or jalapeño) and sauté it with the onion and garlic. Remember to adjust the amount according to your spice preference and the chili’s heat level.
• Sriracha or Hot Sauce: Stir in a dash of sriracha or your favorite hot sauce at the end of cooking to add a quick and easy kick.
• Ginger: Add a small amount of grated fresh ginger along with the garlic for a warm, spicy note.

By understanding these common questions and answers, you can feel more confident in making and customizing your own delicious Snap Pea-and-Lettuce Soup! Enjoy!

Print