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Pea soup topped with crab garnish
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5 from 1 vote

Cold Pea Soup with Crab and Mint

This vibrant cold pea soup with crab and mint is so rich and delicious! Best of all, there's no cooking required — simply allow it to chill for about an hour.
Prep Time10 mins
Chill Time1 hr
Total Time1 hr 10 mins
Course: Soup
Cuisine: American
Diet: Diabetic
Keyword: chilled pea soup, cold pea soup, pea soup
Servings: 4
Calories: 196kcal
Author: Diabetic Foodie


  • 2 cups frozen peas (thawed)
  • 2 cups low-sodium vegetable broth or chicken stock
  • ¼ teaspoon kosher salt
  • ¼ cup olive oil (extra virgin)
  • juice from 1/2 lemon
  • 1 tablespoon Asian-style chili paste
  • 2 tablespoons fresh mint leaves (finely chopped)
  • 4 ounces fresh lump crabmeat


  • Combine the peas, broth, and salt in a blender. Purée until smooth.
  • With the motor running, add the olive oil in a slow, steady stream.
  • Stop the motor and add the lemon juice. Quickly pulse once or twice to blend.
  • Chill in the refrigerator for 1 hour.
  • In a small bowl, combine the chili paste and mint. Gently stir in the crab, keeping the big lumps intact.
  • Pour the soup into small bowls or cups. Garnish with the crab mixture and serve immediately.


This recipe is for 4 servings of soup.
For a thicker soup, use less broth.
Watching sodium? Use your own homemade salt-free broth and skip the added kosher salt to cut the amount of sodium almost by half.
To prep this recipe ahead of time, whip up the ingredients in the blender, then store in the refrigerator for up to 24 hours. When you’re ready to enjoy, blend the soup again for a few seconds, then proceed with the recipe as usual.


Serving: 1cup | Calories: 196kcal | Carbohydrates: 11.6g | Protein: 8.1g | Fat: 13.8g | Saturated Fat: 1.8g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 5g | Trans Fat: 0g | Cholesterol: 30mg | Sodium: 313.1mg | Potassium: 259.7mg | Fiber: 3g | Sugar: 4.6g | Vitamin A: 1500IU | Vitamin C: 21.5mg | Calcium: 90mg | Iron: 1.6mg | Net carbs: 8.6g