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Minted Pea Soup with Poached Egg

A beautiful detoxing soup, supercharged with protein from a deliciously soft poached egg. Great on rest days, or when you’ve over-done it a bit in the desserts department.




  • 400g packet silken tofu
  • 1 tbsp grapeseed or olive oil
  • 1 brown onion, chopped
  • 3 garlic cloves, minced
  • 3 cups salt-reduced vegetable stock
  • 1/3  cup fresh mint leaves
  • 5 cups frozen green peas
  • pepper and fresh mint sprigs, to serve
  • 4 free range eggs


  1. Heat oil in a large saucepan over medium heat.
  2. Add onion and garlic and cook for 5 minutes until soft, stirring regularly.
  3. Add stock and simmer for two minutes before adding mint and peas.
  4. Cover and return to the boil for 3 minutes until peas are tender but still retain their bright colour.
  5. Meanwhile, poach eggs in a pan of boiling water for 3 minutes. Remove with slotted spoon and drain on a paper towel.
  6. Remove soup from heat, add tofu and using a stick blender, blend until smooth.
  7. Ladle into four serving bowls.
  8. Top each with a poached egg, pepper and a mint sprig. Serve.

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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