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Zucchini Pea Soup

It’s a very light and fresh soup with a spicy kick of roasted sunflower seeds.

🍽 Serves 4-5

🕘 45-50 minutes


  • 1 yellow onion

  • 3 cloves of garlic

  • 1 medium potato

  • 2 medium zucchinis *The zucchinis I use are yellow, but green regular zucchinis are perfect for this recipe 😊

  • 2 ½ cups vegetable stock

  • 3 cups frozen peas

  • 1 Tbsp lemon zest

  • 1 Tbsp chopped mint leaves

  • 1 tsp salt and some cracked pepper to taste

  • ¾ cup sunflower seeds

  • ¼ tsp cayenne pepper

  • ¼ tsp smoked paprika

  • Pinch of salt


  1. Prepare all the ingredients. Chop zucchini into quarter slices (see in the video). Dice the onion and garlic. Chop the potato into 0.5cm cubes.

  2. In a large pot, heat olive oil on medium heat. Add onion and garlic. Sauté for 4 min. Add potatoes and zucchini. Sauté for another 5 min.

  3. Add vegetable stock and simmer on medium heat for 20 min. *Make sure the potatoes are soft.

  4. Add frozen peas, mint, and lemon zest. Mix well, add salt and pepper to taste. Simmer for 5 more minutes.

  5. Blend with a stick blender until smooth.

  6. In a large frying pan, dry roast the sunflower seeds with the spices for a spicy kick, and a pinch of salt.

  7. Serve topped with roasted sunflower seeds.

  8. Enjoy! 💚


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