Cumin Pea Soup

Vegetarian
Gluten Free
Dairy Free
Health score
18%
Cumin Pea Soup
45 min.
3
94kcal

Suggestions


Welcome to a delightful way to warm your soul with this vibrant and nutritious Cumin Pea Soup! Perfectly suited for vegetarians and those avoiding gluten and dairy, this dish is not only health-conscious but also bursts with flavor. With a readiness time of just 45 minutes, you can whip up a satisfying meal or snack for you and two other friends without much fuss.

The star of this recipe is the fragrant cumin, which is lovingly toasted to enhance its deep, nutty essence before being ground to perfection. Paired with tender frozen peas and simmered onion, every spoonful of this soup delivers a rich, comforting taste that's both hearty and light. Did you know that each serving contains only 94 calories? It’s a guilt-free way to indulge in a starter or enjoy as a refreshing snack!

Serve this inviting green soup as part of an antipasti spread or simply enjoy it on its own, garnished with a sprinkle of the remaining cumin and salt mixture for a pop of flavor. Whether you are entertaining guests or looking for a quick meal option, this Cumin Pea Soup is sure to impress with its vibrant color and delectable taste. Prepare to enchant your palate and nourish your body with this easy-to-make soup that’s as delightful as it is wholesome!

Ingredients

  • 0.8 cup chicken broth 
  • teaspoon coarse salt 
  • teaspoons cumin seeds 
  • small onion 
  • 10 ounce peas frozen
  • 1.5 cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • blender
  • mortar and pestle

Directions

  1. In a dry small heavy skillet toast cumin seeds over moderate heat, shaking skillet frequently, until a shade darker and fragrant, 3 to 5 minutes, and cool. With a mortar and pestle or in an electric coffee/spice grinder finely grind seeds.
  2. Finely chop onion and in a 2-quart saucepan simmer onion in broth and water until soft.
  3. Add peas, half of cumin, and half of salt and simmer, uncovered, until peas are tender, about 5 minutes. In a blender purée soup in 2 batches until smooth (use caution when blending hot liquids) and transfer to another saucepan.
  4. In a small bowl stir together remaining cumin and salt to use as garnish.
  5. Each serving about 73 calories and 1 gram fat.
  6. Gourmet

Nutrition Facts

Calories94kcal
Protein24.48%
Fat7.55%
Carbs67.97%

Properties

Glycemic Index
25.44
Glycemic Load
4.15
Inflammation Score
-7
Nutrition Score
11.886521715833%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Isorhamnetin
1.17mg
Kaempferol
0.15mg
Myricetin
0.01mg
Quercetin
4.74mg

Nutrients percent of daily need

Calories:94.4kcal
4.72%
Fat:0.82g
1.26%
Saturated Fat:0.1g
0.66%
Carbohydrates:16.64g
5.55%
Net Carbohydrates:10.71g
3.9%
Sugar:6.63g
7.37%
Cholesterol:1.17mg
0.39%
Sodium:1006.94mg
43.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.99g
11.98%
Vitamin C:39.63mg
48.03%
Manganese:0.49mg
24.55%
Fiber:5.92g
23.69%
Vitamin K:23.6µg
22.48%
Vitamin B1:0.28mg
18.85%
Folate:65.99µg
16.5%
Vitamin A:741.49IU
14.83%
Iron:2.37mg
13.17%
Phosphorus:117.83mg
11.78%
Vitamin B3:2.19mg
10.96%
Copper:0.22mg
10.77%
Magnesium:40.19mg
10.05%
Vitamin B2:0.17mg
10%
Vitamin B6:0.19mg
9.68%
Zinc:1.33mg
8.87%
Potassium:299.22mg
8.55%
Calcium:47.78mg
4.78%
Selenium:2.12µg
3.03%
Vitamin B5:0.13mg
1.32%
Vitamin E:0.2mg
1.3%
Source:Epicurious