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Pea Soup Saint-Germain

5 Reviews
100% would make this recipe again

Fresh pea soup

A traditional French soup that combines fresh peas and lettuce with leeks or shallots to make a thick creamy soup. The name comes from the Comte de Saint-Germain, who was a minister under King Louis XVI.

Preparation : 10 min 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
  • Kid-friendly
  • Heart-healthy

Ingredients

2 leeks, finely chopped 600 g
1 Boston lettuce, coarsely chopped 200 g
1/2 cup fresh mint, coarsely chopped 26 g
1 tbsp canola oil 15 mL
3 cups chicken broth, low-sodium 750 mL
2 cups water 500 mL
4 cups frozen peas 500 g
salt [optional]
ground pepper to taste [optional]
1/4 cup creamy soy preparation for cooking [optional] 65 mL

Before you start

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

Method

  1. Prepare the vegetables: wash the leeks well, then chop them finely. Wash the lettuce, then chop it coarsely. Coarsely chop the mint.

  2. Heat the oil in a saucepan over moderately low heat, then add the leeks and sauté 2-3 min, with stirring, until they are softened. Pour in the broth and water, then bring to a boil. Add the peas and lettuce, then simmer, partially covered (to reduce discoloration), 7-8 min, or until the peas are tender.
  3. Stir in the mint, then purée the soup in a blender or food processor. Return the soup to the pan, season it with salt and pepper, then reheat it 2-3 min until it is hot.
  4. Ladle the soup into bowls, drizzle the soy preparation on each serving and serve.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 Serving (260g)

Amount

% Daily Value

Calories

150

Fat

4 g

7 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

140 mg

6 %

Carbohydrate

20 g

7 %

Fibre

5 g

20 %

Sugars

7 g

Protein

8 g

Vitamin A

59 %

Vitamin C

36 %

Calcium

6 %

Iron

21 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ 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  :
Calcium, Copper, Phosphorus, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Good source of  :
Fibre, Iron, Magnesium, Niacin, Potassium, Vitamin B1, Vitamin C
Excellent source of  :
Folacin, Manganese, Vitamin A, Vitamin K
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

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

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Members' Reviews

5 Reviews (5 with rating only ) 100% would make this recipe again

This recipe is in the following categories

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