Fresh Pea and Mint Soup

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
75%
Fresh Pea and Mint Soup
45 min.
10
170kcal

Suggestions


Welcome to a delightful culinary experience with our Fresh Pea and Mint Soup! This vibrant and refreshing dish is perfect for those seeking a healthy yet satisfying meal. With a health score of 75, this vegetarian, gluten-free, and dairy-free soup is not only delicious but also packed with nutrients, making it an ideal choice for anyone looking to indulge in a guilt-free treat.

Imagine the sweet, tender peas combined with the invigorating aroma of fresh mint, creating a symphony of flavors that dance on your palate. This soup is a wonderful starter for any gathering or a light snack that can be enjoyed at any time of the day. With just 170 calories per serving, you can savor each spoonful without worrying about your waistline.

Ready in just 45 minutes, this recipe serves up to 10 people, making it perfect for family dinners or entertaining guests. The preparation is simple, requiring only a few fresh ingredients and basic kitchen equipment. Whether you’re a seasoned chef or a novice in the kitchen, you’ll find this recipe easy to follow and incredibly rewarding.

Pair this delightful soup with a glass of bubbly, like the Champagne Henriot NV Brut Souverain, to elevate your dining experience. So, gather your ingredients and get ready to impress your friends and family with this exquisite Fresh Pea and Mint Soup!

Ingredients

  •  garlic clove minced
  • 5.5 cups chicken broth organic () (preferably )
  • 0.3 cup mint leaves fresh chopped for garnish
  • tablespoons olive oil 
  • cups peas fresh frozen shelled (from 5 pounds peas in pods)
  • 1.7 cups shallots chopped ( 6 very large)

Equipment

  • bowl
  • pot
  • blender

Directions

  1. Heat oil in heavy large pot over mediumheat.
  2. Add shallots and garlic. Sauté untiltender, about 7 minutes.
  3. Add peas and stir1 minute.
  4. Add 5 1/2 cups broth and bring tosimmer. Cook until peas are very tender,about 8 minutes. Cool 15 minutes. Pureesoup and 1/4 cup chopped mint in batchesin blender until smooth. Return to samepot; thin with more broth by 1/4 cupfuls,if desired. DO AHEAD: Can be made 1 dayahead. Cool, cover, and chill.
  5. Rewarm soup over medium-low heat.Season to taste with salt and pepper. Ladleinto bowls; garnish with additional mint.
  6. A bottle of bubbly is theperfect way to begin this special meal.It's also a great pairing for the soup. Welike the crisp acidity and long finish of the
  7. Champagne Henriot NV Brut Souverain($35, France).
  8. Per serving: 132.4 kcal calories,
  9. 1 % calories from fat, 3.1 g fat,
  10. 7 g saturated fat,
  11. 8 mg cholesterol,
  12. 8 g carbohydrates,
  13. 2 g total sugars,
  14. 6 g net carbohydrates,
  15. Bon Appétit

Nutrition Facts

Calories170kcal
Protein22.4%
Fat20.75%
Carbs56.85%

Properties

Glycemic Index
10.43
Glycemic Load
6.14
Inflammation Score
-8
Nutrition Score
16.198260898175%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.35mg
Hesperetin
0.11mg
Apigenin
0.06mg
Luteolin
0.15mg
Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:169.55kcal
8.48%
Fat:4.1g
6.3%
Saturated Fat:0.71g
4.44%
Carbohydrates:25.25g
8.42%
Net Carbohydrates:17.28g
6.28%
Sugar:9.86g
10.95%
Cholesterol:0mg
0%
Sodium:49.98mg
2.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.95g
19.9%
Vitamin C:50.1mg
60.73%
Fiber:7.98g
31.91%
Manganese:0.61mg
30.7%
Vitamin K:30.78µg
29.31%
Folate:90.11µg
22.53%
Vitamin B1:0.33mg
22.29%
Vitamin B3:4.3mg
21.52%
Phosphorus:189.62mg
18.96%
Vitamin A:936.82IU
18.74%
Vitamin B6:0.35mg
17.7%
Copper:0.31mg
15.53%
Potassium:535.2mg
15.29%
Iron:2.53mg
14.08%
Magnesium:48.91mg
12.23%
Vitamin B2:0.2mg
11.98%
Zinc:1.75mg
11.64%
Calcium:52.63mg
5.26%
Vitamin E:0.57mg
3.8%
Selenium:2.65µg
3.78%
Vitamin B5:0.24mg
2.42%
Vitamin B12:0.13µg
2.16%
Source:Epicurious