Green Pea Soup

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Cooking : 15 min
150 calories/serving

Ingredients

3 cups chicken broth, low-sodium 750 mL
4 cups frozen peas 500 g
1/4 cup creamy soy preparation for cooking 65 mL
12 leaves fresh mint [optional] 0.4 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

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

Method

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

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

150

Fat

4 g

6 %

Saturated 0.7 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

200 mg

8 %

Carbohydrate

20 g

7 %

Fibre

5 g

21 %

Sugars

8 g

Net Carbs

15 g

Protein

11 g

Vitamin A

50 %

Vitamin C

38 %

Calcium

3 %

Iron

16 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Folacin, Vitamin A, Vitamin K
Good source of  :
Fibre, Iron, Manganese, Niacin, Vitamin B1, Vitamin C
Source of  :
Copper, Magnesium, Phosphorus, Potassium, Vitamin B12, Vitamin B2, Vitamin B6, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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