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Green Pea Soup

2 Reviews
50% would make this recipe again

Cooking : 15 min
300 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, low-sodium 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

300

Fat

13 g

20 %

Saturated 4.8 g
+ Trans 0 g

24 %

Cholesterol

20 mg

Sodium

380 mg

16 %

Carbohydrate

36 g

12 %

Fibre

8 g

31 %

Sugars

14 g

Protein

13 g

Vitamin A

57 %

Vitamin C

38 %

Calcium

6 %

Iron

25 %

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, Pantothenic Acid, Vitamin B12, Vitamin B6, Vitamin E
Good source of  :
Copper, Iron, Phosphorus, Potassium, Vitamin B2, Vitamin C, Zinc
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Niacin, 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

2 Reviews (2 with rating only ) 50% would make this recipe again

This recipe is in the following categories

Vegetables | Soups | High Iron | Halal | High Fibre