Fresh Pea Soup with Mint

Vegetarian
Gluten Free
Health score
10%
Fresh Pea Soup with Mint
45 min.
6
123kcal

Suggestions

This fresh pea soup with mint is a delicious and healthy dish that's perfect for a light lunch or starter. With just a few simple ingredients, it's easy to make and full of flavor. The star of the show is, of course, the peas, which give the soup a beautiful bright green color and a sweet, earthy taste. The mint adds a lovely freshness, while the lemon juice provides a subtle tang. This soup is not only tasty but also nutritious, as it's a good source of protein, fiber, and vitamins A, C, and K. It's also low in fat and calories, making it a great option for those watching their weight. The best part about this recipe is that it's versatile and can be adapted to your taste preferences. For a creamier soup, you can add some milk or cream. If you like your soup with a bit of spice, a pinch of red pepper flakes or chili oil can be added. You can even throw in some extra vegetables, like carrots or celery, for added nutrition. So, if you're looking for a tasty and healthy soup to add to your repertoire, this fresh pea soup with mint is definitely one to try!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoons butter 
  • tablespoon olive oil extra virgin 
  • cups fat-skimmed beef broth fat-free
  • cup spring onion coarsely chopped
  • cups peas green shelled ( 4 pounds unshelled)
  • tablespoon juice of lemon fresh
  • tablespoons mint leaves thinly sliced
  • 0.3 teaspoon salt 
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle
  • sieve
  • blender

Directions

  1. Melt butter in a large saucepan over medium heat.
  2. Add onions to pan; cook 3 minutes, stirring occasionally.
  3. Add peas, broth, and 2 cups water; bring to a boil. Reduce heat, and simmer 10 minutes or until peas are very tender, stirring occasionally.
  4. Remove from heat; let stand 15 minutes. Stir in juice, salt, and 1/4 teaspoon pepper.
  5. Place half of pea mixture in blender; process until smooth.
  6. Pour pureed soup mixture into a large bowl. Repeat procedure with remaining pea mixture.
  7. Pour half of pureed soup mixture through a sieve over a large bowl, reserving liquid; discard solids. Return liquid to pureed soup mixture. Ladle about 3/4 cup soup mixture into each of 6 bowls; drizzle each with 1/2 teaspoon oil.
  8. Sprinkle each serving with 1 teaspoon mint.
  9. Garnish with cracked pepper, if desired.

Nutrition Facts

Calories123kcal
Protein19.69%
Fat30.62%
Carbs49.69%

Properties

Glycemic Index
26.39
Glycemic Load
3.99
Inflammation Score
0
Nutrition Score
14.47652173913%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.64mg
Hesperetin
0.53mg
Naringenin
0.03mg
Apigenin
0.09mg
Luteolin
0.21mg
Kaempferol
0.23mg
Quercetin
1.79mg

Nutrients percent of daily need

Calories:122.68kcal
6.13%
Fat:4.32g
6.65%
Saturated Fat:1.26g
7.87%
Carbohydrates:15.78g
5.26%
Net Carbohydrates:9.67g
3.52%
Sugar:6.1g
6.78%
Cholesterol:3.58mg
1.19%
Sodium:583.87mg
25.39%
Protein:6.25g
12.5%
Vitamin K:60.13µg
57.27%
Vitamin C:43.3mg
52.48%
Fiber:6.11g
24.42%
Manganese:0.47mg
23.31%
Vitamin A:1018.72IU
20.37%
Folate:77.1µg
19.27%
Vitamin B1:0.28mg
18.43%
Vitamin B3:2.77mg
13.87%
Phosphorus:125mg
12.5%
Copper:0.23mg
11.26%
Iron:1.94mg
10.75%
Vitamin B2:0.17mg
10.02%
Magnesium:38.82mg
9.7%
Vitamin B6:0.19mg
9.65%
Potassium:329.53mg
9.42%
Zinc:1.32mg
8.78%
Selenium:4.36µg
6.23%
Calcium:48.13mg
4.81%
Vitamin E:0.6mg
3.98%
Vitamin B12:0.23µg
3.83%
Vitamin B5:0.26mg
2.61%
Source:My Recipes