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Mint Green Pea and Zucchini Soup: Cooling Ayurvedic Recipe
During mid-summer heat, light, blended vegetable soups offer hydrating comfort without overloading the digestive fire.
This Minted Green Pea and Zucchini Soup combines tender zucchini, sweet green peas, and mild leeks simmered in a light broth, then blended with creamy coconut milk, fresh mint, cilantro, and lime juice.
Soothing, easy to digest, and rich in cooling herbs, this vibrant soup calms Pitta dosha and restores balance to the system.
Prep Time:
Serves:
30-40 minutes
2 Servings
Ingredients
1 teaspoon ghee (or make your own ghee) or coconut oil
½ teaspoon fennel seeds
1 small leek, white and light green parts only, rinsed well and sliced thinly
2 cups green peas
1 cup zucchini, diced
2 cups water (or good quality vegetable broth)
¼ teaspoon pink salt
Pinch of black pepper
½ cup full-fat coconut milk
2 tablespoons fresh mint leaves
2 tablespoons fresh cilantro leaves
1 teaspoon lime juice
Optional garnish:
Fresh mint leaves
Coconut milk drizzle
Fennel fronds
Toasted sunflower seeds
Preparation
Heat the ghee or coconut oil in a medium saucepan over medium-low heat.
Add the fennel seeds and cook for about 30 seconds, until fragrant.
Add the sliced leek and sauté for 4–5 minutes, until softened but not browned.
Stir in the peas, zucchini, broth, salt, and black pepper.
Bring to a gentle simmer and cook for 10–12 minutes, until the zucchini is tender and the peas are bright green.
Remove from heat.
Add the coconut milk, mint, cilantro, and lime juice.
Blend until completely smooth using an immersion blender or countertop blender.
Taste and adjust seasoning as desired.
Serve warm (but not hot for Pitta dosha), garnished with mint, a swirl of coconut milk, or toasted sunflower seeds.
Enjoy with some warm bread and pair with a summer dessert like Rose Saffron Rice Pudding or Stewed Apples.
Dosha Adjustments
Adjustments for Vata
Vata types can make this soup grounding by serving it steaming hot with extra ghee, warm cumin, and a pinch of sea salt. Pureed zucchini and green peas provide soft, hydrating comfort that soothes dry digestive tissues.
Adjustments for Pitta
This green soup is naturally ideal for Pitta due to the cooling mint, sweet green peas, and tender zucchini. Seasoned gently with fennel and leeks, it purifies internal heat, clears the liver, and soothes fiery agni.
Adjustments for Kapha
Kapha types can enjoy this light soup by using warm vegetable broth, omitting heavy fats, and adding black pepper, chili, ginger, and extra mint. The bright, astringent vegetables stimulate a slow digestive fire while clearing seasonal dampness.
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