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Green Pea Soup

8 Reviews
100% would make this recipe again

Cooking : 15 min
280 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Nuts & Peanuts Free
  • Halal

Ingredients

4 slices bread, whole wheat, for the croutons 140 g
2 tbsp olive oil, for the croutons 30 mL
3 cups chicken broth 750 mL
4 cups frozen peas 500 g
1/4 cup whipping cream 35% 65 mL
12 leaves fresh mint [optional] 4 g
salt [optional]
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the croutons.
  2. Bring the broth to a boil. Add the frozen peas and cook 7-8 min, with no cover (to prevent discoloration).
  3. Purée the soup in a blender or food processor. Add the cream, adjust the seasoning and reheat 2-3 min.
  4. Ladle the soup into bowls. You may garnish each bowl with mint leaves and a dollop of cream. Serve the soup with the croutons.

Nutrition Facts Table

per 1 Serving (330g)

Amount

% Daily Value

Calories

280

Fat

12 g

19 %

Saturated 4.5 g
+ Trans 0 g

23 %

Cholesterol

20 mg

Sodium

820 mg

34 %

Carbohydrate

35 g

12 %

Fibre

8 g

31 %

Sugars

14 g

Protein

11 g

Vitamin A

57 %

Vitamin C

38 %

Calcium

6 %

Iron

23 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 1 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Source of  :
Calcium, Copper, Pantothenic Acid, Potassium, Vitamin B2, Vitamin B6, Vitamin E
Good source of  :
Iron, Niacin, Phosphorus, Vitamin C, Zinc
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Selenium, Vitamin A, Vitamin B1, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fats 2

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Members' Reviews

8 Reviews (7 with rating only ) 100% would make this recipe again
annickggauthier
august 31, 2009 | I would make this recipe again

This simple soup is absolutely delicious. Much, much tastier than you would ever think could ever be delivered by frozen green peas. The more you can puree it, the better it will taste.

Useful 0

This recipe is in the following categories

Vegetables | Soups | High Iron | Halal | High Fibre

Top Reviews

View All Reviews
annickggauthier
august 31, 2009 | I would make this recipe again

This simple soup is absolutely delicious. Much, much tastier than you would ever think could ever be delivered by frozen green peas. The more you can puree it, the better it will taste.

Useful 0