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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
260 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly
  • Heart-healthy

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
salt [optional]
ground pepper to taste [optional]
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

per 1 serving (300g)

Amount

% Daily Value

Calories

260

Fat

9 g

14 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

330 mg

14 %

Carbohydrate

36 g

12 %

Fibre

7 g

30 %

Sugars

14 g

Protein

11 g

Vitamin A

61 %

Vitamin C

36 %

Calcium

9 %

Iron

29 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 1 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
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

DIABETES Exchange

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

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

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