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Pea and Mint Soup

Another gastroparesis friendly summery recipe that you can enjoy hot or even cold on those sweltering summer days

A simple one pot meal (= less washing up)

Ready within 15 minutes!

So it’s spoonie friendly and accessible to many elimination diets;


⚡️Plant based

⚡️Gluten free

⚡️Onion and garlic free

⚡️Gastroparesis friendly

This soup is made with sweet garden peas, with refreshing mint and zesty lime

Garden peas have a skin so aren’t easy to digest whole, but they’re one of my staples and since needing to make diet changes for gastroparesis, most veggies when pureed/blended can usually be a lot better tolerated; which I have found as my alternative to keeping peas in my diet!

Serves 2-3 so you can double it to make it in a big batch, freeze and enjoy it for more meals with minimal hassle


3 x vegetable stock cubes (free from onion & garlic and low FODMAP) e.g. @massel_australia

500ml water

500g frozen garden peas

1 large baking potato peeled and diced

1/2 cup fresh mint leaves (not the stalks)

1 tbsp maple syrup or honey

1.5 tbsps lime juice

1/2 tsp sea salt

Optional: Top with plant based cream or plant based crème fraîche


1. Bring water to the boil in a saucepan over the hob

2. Add 3 stock cubes

3. Peel and dice large potato and add to the simmering stock, let it simmer for 7-10 mins, until the potato cubes crumble easily when pressed

4. Add the frozen peas and simmer for another 1-2 minutes

5. Remove from the heat and add the fresh mint leaves, stir them in till then wilt

6. Then add the lime juice, salt and maple syrup and honey

7. Pour into a tabletop blender or use a stick blender with it still in the saucepan. Blend till smooth ~1 minute

8. Serve immediately with oat cream or creme fraiche to top or refrigerate and enjoy cold on a hot summer's day

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