Chilled Pea Soup with Mint Pesto

Vegetarian
Health score
9%
Chilled Pea Soup with Mint Pesto
45 min.
6
108kcal

Suggestions

This chilled pea soup with mint pesto is the perfect dish to cool you down on a hot summer day. It's a refreshing and flavorful blend of sweet peas, tangy mint, and creamy milk, all seasoned with a hint of black pepper and spring onions. This soup is not just delicious, but also packed with nutrients. It's a good source of protein, vitamin C, vitamin K, and manganese, among other essential vitamins and minerals. The best part? It's ready in just 45 minutes and serves up to six people, making it a quick and easy dish to whip up for a small gathering or a cozy family meal.

The recipe is simple and straightforward, with just a few steps to follow. You'll start by melting butter and cooking the onions, then adding flour, milk, and broth to create a creamy base. The peas are then cooked and pureed, resulting in a smooth and silky soup. Finally, the mint pesto is stirred in, adding a burst of fresh flavor. Don't forget to garnish with mint sprigs for a pop of color and extra freshness.

Whether you're looking for a light and healthy snack or a tasty starter for your next dinner party, this chilled pea soup is sure to impress. It's a unique and unexpected twist on traditional soup, perfect for those who want to explore new flavors and textures. So, why not give it a try? Your taste buds will thank you!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoon butter 
  • 14 ounce fat-skimmed beef broth fat-free canned
  • 1.5 tablespoons flour all-purpose
  • 0.5 cup spring onion sliced
  • 1.5 cups milk 1% low-fat
  • tablespoons mint leaves 
  • pound peas green frozen
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • sauce pan
  • sieve
  • blender
  • spatula

Directions

  1. Melt butter in a large saucepan over medium heat.
  2. Add onions; cook 2 minutes, stirring frequently.
  3. Sprinkle flour over onions, and cook 1 minute, stirring constantly. Stir in milk and broth. Bring to a boil over medium heat, stirring constantly; cook 3 minutes or until slightly thick.
  4. Add peas; cook 5 minutes.
  5. Place half of pea mixture in a blender.
  6. Remove center piece of blender lid (to allow steam to escape); secure lid on blender.
  7. Place a clean dishtowel over opening in the blender lid (to prevent spills). Process until smooth.
  8. Pour pureed pea mixture through a sieve over a large bowl, pressing mixture with a spatula. Reserve liquid; discard solids. Repeat procedure with remaining pea mixture. Stir in Mint Pesto, salt, and pepper; cover and chill.
  9. Garnish with mint sprigs, if desired.

Nutrition Facts

Calories108kcal
Protein25.19%
Fat14.05%
Carbs60.76%

Properties

Glycemic Index
38.89
Glycemic Load
4.09
Inflammation Score
-7
Nutrition Score
13.136086956522%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
1.55mg
Hesperetin
0.51mg
Apigenin
0.27mg
Luteolin
0.63mg
Kaempferol
0.11mg
Quercetin
0.89mg

Nutrients percent of daily need

Calories:108.43kcal
5.42%
Fat:1.74g
2.67%
Saturated Fat:0.84g
5.23%
Carbohydrates:16.88g
5.63%
Net Carbohydrates:11.88g
4.32%
Sugar:7.51g
8.35%
Cholesterol:4.74mg
1.58%
Sodium:402.53mg
17.5%
Protein:7g
14%
Vitamin C:33.4mg
40.48%
Vitamin K:36.26µg
34.53%
Manganese:0.41mg
20.74%
Vitamin A:1010.73IU
20.21%
Fiber:5g
19.99%
Vitamin B1:0.26mg
17.53%
Folate:65.48µg
16.37%
Phosphorus:158.78mg
15.88%
Vitamin B2:0.23mg
13.29%
Calcium:114.95mg
11.49%
Vitamin B3:2.26mg
11.28%
Potassium:352.9mg
10.08%
Magnesium:38.93mg
9.73%
Iron:1.68mg
9.32%
Vitamin B6:0.19mg
9.25%
Zinc:1.31mg
8.72%
Copper:0.17mg
8.67%
Vitamin B12:0.49µg
8.23%
Selenium:4.75µg
6.79%
Vitamin D:0.65µg
4.33%
Vitamin B5:0.4mg
4.04%
Vitamin E:0.18mg
1.18%
Source:My Recipes