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Green Pea Soup

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0% would make this recipe again

Cooking : 15 min
150 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Heart-healthy

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] 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. 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 (290g)

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

Protein

11 g

Vitamin A

50 %

Vitamin C

38 %

Calcium

3 %

Iron

16 %

Servings of Canada's Food Guide

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

Claims

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

DIABETES Exchange

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

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This recipe is in the following categories

Vegetables | Soups | Low Saturated Fat | Heart-healthy | High Iron | Kosher | High Fibre | Low Cholesterol | Halal