A Green Peas Soup, without Meat

Vegetarian
Health score
5%
A Green Peas Soup, without Meat
45 min.
4
133kcal

Suggestions


Welcome to a delightful culinary experience with our Green Peas Soup, a vegetarian masterpiece that is as nourishing as it is delicious. Perfectly suited for any occasion, this soup not only warms the heart but also introduces a medley of flavors that dance on the palate. With its vibrant green color and substantial texture, this dish evokes the freshness of spring, making it an inviting starter for any meal.

This Green Peas Soup eschews the use of meat, allowing the natural sweetness of fresh peas and baby spinach to shine through. Infused with aromatic herbs like thyme and marjoram, along with a hint of refreshing mint, it awakens your senses and leaves you feeling rejuvenated. The addition of sautéed green onions adds a subtle crunch and enhances the overall depth of flavor, creating a perfect balance.

Not only is this soup simple to make, with a preparation time of just 45 minutes, but it is also low in calories, making it an ideal choice for health-conscious individuals. Each serving contains only 133 kcal, allowing you to indulge guilt-free while savoring every spoonful. Whether served as a starter, snack, or part of an antipasto platter, this soup is sure to impress both family and guests alike. So grab your cooking gear and let's embark on a beautiful culinary journey with this delightful Green Peas Soup!

Ingredients

  • 0.3 pound baby spinach fresh coarsely chopped
  • teaspoon marjoram dried
  • teaspoons thyme leaves dried
  • tablespoons flour all-purpose
  • teaspoons mint leaves fresh minced
  •  to 4 green onions trimmed sliced
  • 0.5 teaspoon mace 
  • 0.3 teaspoon ground pepper black
  • 1.5 teaspoons salt 
  • tablespoons butter unsalted
  • cups water divided

Equipment

  • food processor
  • frying pan
  • sauce pan
  • sieve
  • dutch oven

Directions

  1. Put 8 cups of the peas and 4 cups of the water in a large saucepan or Dutch oven.
  2. Add the salt, pepper, mace, cloves, thyme, and marjoram, cover, and bring to a boil. Reduce the heat, and simmer for about 45 minutes, until the peas are very tender.
  3. Drain the peas, reserving the cooking liquid in the sauceupan. Puree the peas in a food processor or with a food mill. If using a food mill, discard the skins. Press the puree through a sieve into the reserved liquid, stirring to combine thoroughly. Cover and set aside to keep warm.
  4. Combine the remaining 2 cups of peas with the remaining 2 cups of water in a medium saucepan. Cover and bring to a boil. Reduce the heat and simmer for 20 to 25 minutes, until the peas are just tender.
  5. While the second batch of peas is cooking, melt the butter in a sauté pan.
  6. Add the green onions, and sauté for about 2 minutes.
  7. Add the spinach and mint and stir together, cooking until the spinach has just wilted. Blend in the flour, and cook for about 1 minute.
  8. Drain the peas, reserving the cooking liquid, and stir the peas into the warm soup along with the spinach mixture.
  9. Heat until it begins to simmer, adding the reserved pea-cooking liquid—a little at a time—if the soup is too thick. Season with additional salt and pepper, if necessary.
  10. Pour the soup into a tureen, and garnish with diced toast and shredded calendula blossoms, if desired.
  11. From Dining with the Washingtons: Historic Recipes, Entertaining, and Hospitality from Mount Vernon, edited by Stephen A. McLeod. All text © 2011 by the Mount Vernon Ladies' Association. Distributed by The University of North Carolina Press.

Nutrition Facts

Calories133kcal
Protein5.08%
Fat75.98%
Carbs18.94%

Properties

Glycemic Index
42.75
Glycemic Load
3.39
Inflammation Score
-10
Nutrition Score
12.497826191394%

Flavonoids

Eriodictyol
0.02mg
Hesperetin
0.01mg
Luteolin
0.22mg
Kaempferol
1.93mg
Myricetin
0.1mg
Quercetin
2.09mg

Nutrients percent of daily need

Calories:133.24kcal
6.66%
Fat:11.66g
17.94%
Saturated Fat:7.26g
45.38%
Carbohydrates:6.54g
2.18%
Net Carbohydrates:5.25g
1.91%
Sugar:0.36g
0.4%
Cholesterol:30.1mg
10.03%
Sodium:915.82mg
39.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.76g
3.51%
Vitamin K:165.49µg
157.61%
Vitamin A:3123.75IU
62.47%
Manganese:0.37mg
18.54%
Folate:73.18µg
18.29%
Vitamin C:9.99mg
12.11%
Iron:1.86mg
10.34%
Magnesium:31.13mg
7.78%
Vitamin E:0.99mg
6.62%
Copper:0.12mg
6.23%
Calcium:61.19mg
6.12%
Potassium:200.14mg
5.72%
Vitamin B2:0.1mg
5.7%
Fiber:1.29g
5.16%
Vitamin B1:0.08mg
5.03%
Selenium:2.42µg
3.46%
Vitamin B6:0.07mg
3.38%
Vitamin B3:0.62mg
3.11%
Phosphorus:28.25mg
2.82%
Zinc:0.31mg
2.1%
Vitamin D:0.21µg
1.4%
Source:Epicurious