Chilled Minted Sweet Pea Soup

Gluten Free
Health score
19%
Chilled Minted Sweet Pea Soup
100 min.
8
90kcal

Suggestions


Welcome to a refreshing culinary experience with our Chilled Minted Sweet Pea Soup! Perfect for warm days or as a delightful starter for any meal, this gluten-free soup is not only easy to prepare but also bursting with vibrant flavors. Imagine the sweet, tender taste of baby peas combined with the invigorating essence of fresh mint, creating a dish that is both light and satisfying.

This soup is a fantastic way to showcase the natural sweetness of peas, enhanced by the creamy texture of buttermilk and the subtle crunch of green onions. The addition of mint elevates the dish, providing a refreshing twist that will awaken your palate. Whether you're hosting a summer gathering, looking for a healthy snack, or simply wanting to impress your family with a gourmet touch, this soup is sure to be a hit.

With only 90 calories per serving, you can indulge guilt-free while enjoying a bowl of this vibrant green goodness. The preparation is straightforward, taking just about 100 minutes from start to finish, and the result is a beautifully chilled soup that can be garnished with a dollop of crème fraîche and a sprinkle of freshly ground pepper for that extra flair.

So, gather your ingredients and get ready to whip up a bowl of this delightful Chilled Minted Sweet Pea Soup that will not only nourish your body but also tantalize your taste buds!

Ingredients

  • tablespoon butter 
  • 0.3 cup spring onion sliced
  • 18 oz peas sweet frozen
  • 1.3 cups vegetable stock (from 14-oz can)
  • cup buttermilk 
  • 0.3 cup mint leaves fresh chopped
  • 0.3 teaspoon salt 
  • serving crème fraîche sour
  • leaves mint leaves fresh
  • serving pepper freshly ground

Equipment

  • bowl
  • sauce pan
  • blender

Directions

  1. In 3-quart saucepan, melt butter over medium heat. Cook onions in butter, stirring frequently, until tender.
  2. Add peas and broth; heat to simmering. Cook 10 minutes, stirring occasionally.
  3. Remove from heat; cool 20 minutes.
  4. In blender, place pea mixture, buttermilk, chopped mint and salt. Cover; blend on medium-high speed about 1 minute, stopping frequently to scrape sides, until smooth.
  5. Pour into large bowl. Cover; refrigerate about 1 hour or until well chilled.
  6. Garnish individual servings with crème fraîche, mint leaves and pepper.

Nutrition Facts

Calories90kcal
Protein20%
Fat29.03%
Carbs50.97%

Properties

Glycemic Index
23.04
Glycemic Load
3.19
Inflammation Score
-6
Nutrition Score
8.9752173216447%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.44mg
Hesperetin
0.14mg
Apigenin
0.08mg
Luteolin
0.18mg
Kaempferol
0.06mg
Quercetin
0.44mg

Nutrients percent of daily need

Calories:90.01kcal
4.5%
Fat:2.97g
4.57%
Saturated Fat:1.06g
6.65%
Carbohydrates:11.73g
3.91%
Net Carbohydrates:7.87g
2.86%
Sugar:5.54g
6.16%
Cholesterol:4.18mg
1.39%
Sodium:272.31mg
11.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.6g
9.21%
Vitamin C:26.76mg
32.44%
Vitamin K:24.58µg
23.41%
Vitamin A:789.23IU
15.78%
Fiber:3.86g
15.44%
Manganese:0.29mg
14.4%
Vitamin B1:0.19mg
12.51%
Folate:47.35µg
11.84%
Phosphorus:98.52mg
9.85%
Vitamin B2:0.15mg
8.59%
Vitamin B3:1.41mg
7.04%
Magnesium:26.24mg
6.56%
Copper:0.13mg
6.42%
Zinc:0.94mg
6.28%
Potassium:218.47mg
6.24%
Vitamin B6:0.12mg
6.19%
Iron:1.08mg
6.02%
Calcium:59.02mg
5.9%
Selenium:2.34µg
3.34%
Vitamin D:0.39µg
2.6%
Vitamin B12:0.14µg
2.38%
Vitamin B5:0.19mg
1.95%
Vitamin E:0.19mg
1.25%