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
110 calories/serving

Ingredients

2 leeks, finely chopped 1.4 lb
1 Boston lettuce, coarsely chopped 7.1 oz
1/2 cup fresh mint, coarsely chopped 0.9 oz
1 tbsp butter, unsalted 0.5 oz
3 cups vegetable broth 24.4 fl.oz
2 cups water 16.7 fl.oz
4 cups frozen peas 1.2 lb
1 pinch salt [optional]
ground pepper to taste [optional]
1/4 cup whipping cream 35% [optional] 2.2 fl.oz

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. 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.
  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. 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 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 (260 g)

Amount

% Daily Value

Calories

110

Fat

2 g

3 %

Saturated 0.9 g
+ Trans 0.1 g

5 %

Cholesterol

0 mg

Sodium

130 mg

6 %

Carbohydrate

19 g

6 %

Fibre

5 g

21 %

Sugars

7 g

Net Carbs

14 g

Protein

6 g

Vitamin A

60 %

Vitamin C

36 %

Calcium

6 %

Iron

20 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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