Cumin Pea Soup

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

Suggestions


Welcome to a delightful culinary experience with our Cumin Pea Soup! This vibrant and flavorful soup is not only a feast for the senses but also a healthy choice for those seeking vegetarian, gluten-free, and dairy-free options. With just 45 minutes of your time, you can create a dish that serves three, making it perfect for a cozy dinner or a light starter for your next gathering.

The star of this recipe is the aromatic cumin, which adds a warm, earthy flavor that beautifully complements the sweetness of the peas. Toasting the cumin seeds enhances their fragrance, creating a rich base for the soup. As you simmer the onions in a blend of chicken broth and water, the kitchen will fill with enticing aromas that will have everyone eagerly anticipating the first spoonful.

This Cumin Pea Soup is not only delicious but also low in calories, with each serving containing just 73 calories and a balanced mix of protein, fats, and carbohydrates. It's an excellent choice for a light meal or a nutritious snack that won't weigh you down. Whether you're enjoying it as a comforting bowl of soup or serving it as an elegant antipasti, this dish is sure to impress your family and friends. Dive into this wholesome recipe and savor the delightful flavors that await!

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