Pea Soup Saint-Germain

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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.

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Preparation : 10 min Cooking : 15 min
250 calories/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
3 cups chicken broth, low-sodium 750 mL
1 tbsp butter, unsalted 14 g
2 cups water 500 mL
4 cups frozen peas 500 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/4 cup whipping cream 35% [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.
  3. Melt the butter 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. 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. In a small bowl, beat the cream until it is thickened slightly but still pourable. Ladle the soup into bowls, drizzle the cream on each serving, garnish with croutons, and serve.

Observations

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

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

250

Fat

9 g

13 %

Saturated 2.1 g
+ Trans 0.1 g

11 %

Cholesterol

0 mg

Sodium

320 mg

13 %

Carbohydrate

36 g

12 %

Fibre

7 g

29 %

Sugars

14 g

Net Carbs

29 g

Protein

11 g

Vitamin A

60 %

Vitamin C

35 %

Calcium

8 %

Iron

28 %

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Selenium, Vitamin A, Vitamin B1, Vitamin K
Good source of  :
Copper, Phosphorus, Potassium, Vitamin B6, Vitamin C, Zinc
Source of  :
Calcium, Pantothenic Acid, Vitamin B12, Vitamin B2, Vitamin E

DIABETES Exchange

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

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Vegetables | Soups | High Fibre | Halal | High Iron | French

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