A Green Peas Soup, without Meat

Vegetarian
Health score
57%
A Green Peas Soup, without Meat
45 min.
4
427kcal

Suggestions


Welcome to a delightful culinary experience with our Green Peas Soup, a treasure trove of flavors packed into a healthy, vegetarian dish. This vibrant soup not only warms the soul but also bursts with the freshness of garden-fresh peas and baby spinach, making it a perfect choice for lunch, dinner, or any mealtime craving for something nourishing yet satisfying.

Imagine a bowl filled with the rich, creamy texture of pureed peas, accented by the nuanced flavors of dried thyme and marjoram, complemented by a hint of mint and the subtle warmth of mace. As you lean in to savor the aroma, the sautéed green onions add a fragrant note, awakening your taste buds and promising a wonderful journey through tastes and aromas.

This Green Peas Soup can easily be a star on your dinner table or a comforting lunch option. With its health score of 57, you can indulge in its creamy goodness without any guilt. Not only is it filling and nutritious—with 427 calories per serving—but it also provides a beautiful array of colors and textures, making every spoonful an adventure.

So gather your fresh ingredients and join us in creating this delightful green masterpiece that’s perfect for vegetarians and pea lovers alike. Your family and friends are sure to enjoy this nourishing bowl of goodness!

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
  • 10 cups petits pois fresh green divided (small, young peas)

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

Calories427kcal
Protein19.52%
Fat26.91%
Carbs53.57%

Properties

Glycemic Index
53.83
Glycemic Load
17.37
Inflammation Score
-10
Nutrition Score
43.511738788822%

Flavonoids

Catechin
0.04mg
Epicatechin
0.04mg
Eriodictyol
0.02mg
Hesperetin
0.01mg
Luteolin
0.22mg
Kaempferol
1.93mg
Myricetin
0.1mg
Quercetin
2.09mg

Nutrients percent of daily need

Calories:426.86kcal
21.34%
Fat:13.11g
20.17%
Saturated Fat:7.52g
46.99%
Carbohydrates:58.74g
19.58%
Net Carbohydrates:36.79g
13.38%
Sugar:20.92g
23.24%
Cholesterol:30.1mg
10.03%
Sodium:933.95mg
40.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.4g
42.81%
Vitamin K:255.39µg
243.23%
Vitamin C:154.99mg
187.87%
Vitamin A:5896.87IU
117.94%
Manganese:1.86mg
92.85%
Fiber:21.95g
87.81%
Folate:308.8µg
77.2%
Vitamin B1:1.04mg
69.32%
Phosphorus:419.75mg
41.97%
Vitamin B3:8.2mg
40.99%
Iron:7.19mg
39.94%
Copper:0.76mg
38.13%
Magnesium:150.76mg
37.69%
Vitamin B6:0.68mg
34.01%
Vitamin B2:0.58mg
33.85%
Zinc:4.81mg
32.06%
Potassium:1084.64mg
30.99%
Calcium:151.81mg
15.18%
Selenium:8.95µg
12.78%
Vitamin E:1.46mg
9.76%
Vitamin B5:0.44mg
4.44%
Vitamin D:0.21µg
1.4%
Source:Epicurious