Fresh Pea Soup with Mint

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

Suggestions

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