Pea Soup Saint-Germain

Pea Soup Saint-Germain

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.

6 servings
Preparation 10 min
Cooking 15 min

260 calories per serving 


Ingredients

6 slices bread, whole wheat, for the croutons   220 g
3 tbsp olive oil, for the croutons   45 mL
2 leeks, finely chopped   600 g
1 Boston lettuce, or curly leaf , coarsely chopped   200 g
1/2 cup fresh mint, coarsely chopped   26 g
3 cups chicken broth, low-sodium   750 mL
1 tbsp margarine non-hydrogenated   14 g
2 cups water   500 mL
4 cups frozen peas   500 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1/4 cup dairy blend 5% [optional]   65 mL

Before you start

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

Method

  1. Make the croutons.
  2. Prepare the vegetables : wash the leeks well, then chop them finely. Wash the lettuce, then chop it coarsely. Coarsely chop the mint.
  3. Heat the margarine 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.
  4. 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.
  5. Ladle the soup into bowls, drizzle the dairy mix on each serving (optional), garnish with croutons, and serve.

Remarks

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

Nutrition Facts Table

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = Daily Value

Calories

260

Fat

9 g

14 %

Saturated 2 g
+ Trans 0 g

9 %

Cholesterol

5 mg

Sodium

330 mg

14 %

Carbohydrate

36 g

12 %

Fibre

7 g

30 %

Sugars

14 g

Protein

11 g

Vitamin A

60 %

Vitamin C

35 %

Calcium

10 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 1 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

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Claims

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

More info


This recipe is in the following categories: Vegetables | Soups | Halal | Heart-healthy | High Fibre | High Iron | Low Cholesterol | Low Saturated Fat | French

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