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Lettuce & Pea Soup with New Potatoes

Lettuce & Pea Soup with new potatoes and croutons.

Dinner, Soup, Spring, Vegan Recipes | 23rd April 2019 | By

Spring has arrived with fresh green shoots and an abundance of flowers. Simple, seems suddenly very appealing. This spring lettuce & pea soup with new potatoes is super simple, both in the making and in the eating. The flavours taste fresh and clean. There are only six ingredients involved, seven if you make your own stock from the pea pods, eight if you add croutons. As a bonus, it’s also vegan and fat-free (excluding croutons).

After all that Easter chocolate I’m really craving something light and cleansing. Both CT and I were ill over Easter and we’re not better yet, so this lettuce & pea soup with new potatoes is just what we need.

Spring Lettuce & Pea Soup with New Potatoes

The soup is ideal for a late spring lunch or supper if you grow your own. It’s pretty good in early spring too if you get a veg box full of lettuce, peas in their pods and new potatoes, as I did recently.

Podded Peas in a bowl with pods and a bay leaf in the background.

Pea pods are fantastic for making an easy and tasty soup stock. Please don’t throw them away. All you need to do is simmer them in some water with a bay leaf and some salt. If you can’t get hold of peas in their pods, use a light vegetable stock for this recipe instead.

This lettuce & pea soup is similar to my summer green soup with parsley and almond pesto and it’s not blended. One less thing to do before you get dinner on the table. You’ll have a clear broth with lots of fresh and tasty vegetables to savour along with a drop of spring sunshine in every mouthful.

Lettuce & Pea Soup with new potatoes.

It’s great for the 5:2 diet as it only contains 140 calories per main meal serving. In fact, it’s completely fat free, unless you go for the optional croutons. But don’t worry, you won’t go away feeling hungry, this delicious spring soup is surprisingly filling. It feeds four as a main meal or six as a lighter lunch.

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Lettuce & Pea Soup with New Potatoes and Optional Croutons

Spring Lettuce & Pea Soup with New Potatoes – The Recipe

Lettuce & Pea Soup with new potatoes and croutons.
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4.73 from 11 votes

Lettuce & Pea Soup with New Potatoes

A late spring soup with only six ingredients. It's fat free and tastes fresh and clean. It's also surprisingly filling. If you can get hold of peas in their pods, you can make your own easy stock for the soup.
Prep Time10 mins
Cook Time20 mins
Stock Making30 mins
Total Time30 mins
Course: Lunch, Main Course
Cuisine: British
Keyword: lettuce, miso, miso soup, new potatoes, peas, soup, stock
Servings: 4 people
Calories: 140kcal


  • 400 g peas in their pods (or 100g shelled peas)
  • 1 bay leaf
  • 1 tsp sea salt
  • 500 g new potatoes - scrubbed & cut into bite size chunks
  • 1 romaine type lettuce - roughly shredded
  • 4 spring onions - sliced
  • 4 sprigs mint - stalks removed & leaves shredded + another sprig for garnish
  • 2 tsp white miso paste

Croutons - optional

  • 4 slices of wholemeal sourdough bread
  • 2 tbsp olive oil


Pea Stock

  • If you don't have peas in their pods, skip this step and replace with 1 ½ litres of light vegetable stock.
  • Wash the pods and shell the peas.
  • Put the peas aside and place the pods into a large lidded pan along with the bay leaf, salt and 1 ½ litres of water. Bring to the boil and simmer for 30 minutes.
  • Drain the liquid through a seive into a large container, then ditch the pods.

Lettuce & Pea Soup

  • Put the stock back into the large pan along with the potatoes and bring to the boil. Simmer for 5 minutes.
  • Add the lettuce, spring onions and mint and simmer for a further 10 minutes.
  • Add the peas and continue to cook for another 2-3 minutes by which time the potatoes should be tender. Turn the heat off.
  • Mix some of the stock from the soup with the the miso paste to loosen it and return to the pan. Stir well.
  • Ladle into bowls and garnish with chopped mint and croutons if desired.


  • Heat the olive oil in a large frying pan over a medium heat. Cut the bread into small cubes and place in the pan.
  • Fry for about 5 minutes, stirring from time to time so that each side of the cubes are cooked.



If you make the pea stock, the soup will take an additional 30 minutes.
Feeds 4 as a main meal or 6 as a lighter lunch.
Please note: calories and other nutritional information are per serving. They're approximate and will depend on serving size and exact ingredients used.


Calories: 140kcal | Carbohydrates: 30.1g | Protein: 5.1g | Fat: 0.8g | Saturated Fat: 0.1g | Sodium: 597mg | Potassium: 859mg | Fiber: 6.5g | Sugar: 4.7g | Calcium: 40mg | Iron: 6.3mg


I’m sharing this recipe for my healthy spring soup with Flipped-Out Food for #CookBlogShare.


  1. Kavita Favelle

    23rd April 2019 at 5:17 pm

    Why do I never think to use peas and lettuce like this in a soup? Especially since I already know and like braised lettuce and peas. This looks really lovely, definitely a soup I’d enjoy!

    • Choclette

      24th April 2019 at 6:16 pm

      Thanks Kavey. Yes, yes and yes, you must try it.

  2. angiesrecipes

    23rd April 2019 at 6:31 pm

    Light yet full of spring flavours!

    • Choclette

      24th April 2019 at 6:15 pm

      Thanks Angie. It manages to be quite substantial whilst remaining light – very clever of it 😀

  3. johanna @ green gourmet giraffe

    24th April 2019 at 4:21 am

    I love this sort of soup – in the past I have made pea and lettuce soup and blended it which I love too. But I like the addition of white miso. And must try that pea pod stock – when spring rolls around.

    • Choclette

      24th April 2019 at 6:15 pm

      Now you’ve mentioned a blended pea and lettuce soup, I feel I need to try it. I’ve made loads of blended pea soups in the past, but not this particular combination. I guess you’re in the throws of disappearing into winter now. Roll on spring.

  4. Jacqui Bellefontaine

    24th April 2019 at 11:26 am

    Love a good soup and this looks delicious.pea and lettuce is a lovely combination on its own but I do like the idea of adding new potatoes

    • Choclette

      24th April 2019 at 6:13 pm

      The potatoes make it quite a substantial soup, but somehow still keeps things fresh and spring like.

  5. Michelle Frank | Flipped-Out Food

    24th April 2019 at 1:57 pm

    I hope that you’re feeling better! This soup looks so healthy and comforting. I love topping just about any soup with croutons, so I’m definitely a “yes” in that department! Thanks for bringing your lettuce & pea soup to #CookBlogShare!

    • Choclette

      24th April 2019 at 6:11 pm

      Thanks Michelle. To be honest I can’t say I’d ever say no to croutons if offered, but I have been known to eat my own soups without them 😀

  6. Eb Gargano | Easy Peasy Foodie

    25th April 2019 at 10:30 am

    I’m with you on the craving lighter, healthier food now Easter is over! I must confess, I have always been super sceptical about lettuce in soups and cooked lettuce in general – I really must try it in case I am actually missing out on something wonderful! Eb x

    • Choclette

      25th April 2019 at 3:06 pm

      Hahaha, you are missing out Eb. Do try it 😀

  7. Anna | Once Upon A Food Blog

    25th April 2019 at 2:15 pm

    This soup looks perfect – I love a light soup, as long as it’s well seasoned. I’ve never tried lettuce in soup but feel inspired – thank you.

    • Choclette

      25th April 2019 at 3:05 pm

      Thanks Anna. Lettuce isn’t the most obvious choice for a soup, but it works really well. It’s also good for using up any limp looking lettuce that’s been lurking in the fridge a bit too long.

  8. Kat (The Baking Explorer)

    26th April 2019 at 11:41 am

    I love this flavour of soup, perfect for spring!

    • Choclette

      26th April 2019 at 2:12 pm

      I can’t get enough of it at the moment. I think I might have eaten too much chocolate.

  9. Jenny Walters

    27th April 2019 at 6:53 am

    Gosh this looks and sounds wonderful! I can just taste your fresh peas! I had something similar once and it was off the scale delish so I can just imagine how good this is.

    • Choclette

      27th April 2019 at 4:20 pm

      Sometimes simple is the way to go. It’s doing it for me at the moment anyway.

  10. Janice

    6th May 2019 at 6:26 pm

    What a lovely light, fresh soup recipe. I do too much blending and really should try some chunky soup with a good broth.

    • Choclette

      7th May 2019 at 5:28 pm

      Ah, but you have your famous Scotch broth Janice.

  11. Helen @

    11th May 2019 at 9:05 pm

    This looks lovely and perfect for the time of year. I’ve never put lettuce in a soup before so will have to give it a try!

    • Choclette

      12th May 2019 at 8:01 pm

      It’s not the most obvious thing to do with lettuce, but surprisingly, it works.


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