var_dump($adSection);

Pea Soup Saint-Germain

8 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
240 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • 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, coarsely chopped 200 g
1/2 cup fresh mint, coarsely chopped 26 g
3 cups vegetable broth, low-sodium 750 mL
1 tbsp butter, unsalted 14 g
2 cups water 500 mL
4 cups frozen peas 500 g
salt [optional]
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. Coarsely chop the mint.
  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. 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. 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.

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

240

Fat

8 g

13 %

Saturated 1.9 g
+ Trans 0.1 g

10 %

Cholesterol

0 mg

Sodium

320 mg

13 %

Carbohydrate

35 g

12 %

Fibre

8 g

31 %

Sugars

14 g

Protein

9 g

Vitamin A

60 %

Vitamin C

36 %

Calcium

8 %

Iron

28 %

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

Leave a review

You have to be logged in to leave a review

Members' Reviews

8 Reviews (8 with rating only ) 100% would make this recipe again

This recipe is in the following categories

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