Minty Pea Soup

Vegetarian
Gluten Free
Health score
17%
Minty Pea Soup
45 min.
6
224kcal

Suggestions


Welcome to a culinary delight that will enchant your taste buds and nourish your body: Minty Pea Soup! This vegetarian and gluten-free recipe is not only simple to make but also packed with vibrant flavors and nutrients. Perfect for any occasion, whether it's a cozy family dinner, a sophisticated appetizer, or a refreshing snack, this soup is sure to impress.

Imagine the fresh, sweet taste of peas combined with the invigorating aroma of mint, crowned with a dollop of creamy goodness. The balance of flavors in this soup is what sets it apart—a delightful harmony that is both soothing and uplifting. It's an ideal choice for anyone looking to relish a warm, comforting bowl of green goodness that is as wholesome as it is delicious.

With just 45 minutes of preparation time, this dish serves six and boasts a mere 224 calories per serving, making it a guilt-free indulgence. The combination of fresh peas, aromatic herbs, and a touch of cream creates a texture that is luxuriously smooth yet light. Plus, the vibrant green color makes it visually appealing— a feast for the eyes as much as for the palate!

Whether you serve it in a casual setting or dress it up for a fancy gathering, Minty Pea Soup is a wonderful way to celebrate the flavors of fresh ingredients while supporting a healthy lifestyle. Dive into this delightful dish, and let the deliciousness unfold!

Ingredients

  • 0.3 cup crème fraîche sour
  • 0.3 cup parsley fresh
  • servings chives fresh chopped (for serving)
  • 0.3 cup mint leaves fresh
  • cups peas fresh frozen shelled thawed (from 6 pounds pods)
  • tablespoons cup heavy whipping cream 
  • servings pepper freshly ground
  • medium onion chopped
  • tablespoons butter unsalted
  • cups vegetable broth low-sodium divided

Equipment

  • whisk
  • pot
  • blender

Directions

  1. Melt butter in a large heavy pot over mediumheat.
  2. Add onion and cook, stirring often,until softened but not browned, 6-8 minutes.
  3. Add 2 cups broth and bring to a boil.
  4. Addpeas, reduce heat, and simmer gently untiltender, about 5 minutes for fresh peas, about2 minutes for frozen.
  5. Remove pot from heat.
  6. Add parsley, mint,and remaining 2 cups broth to pot. Puréesoup in a blender or with an immersionblender, thinning with water if soup is toothick, until smooth. Season soup with saltand pepper.
  7. Whisk crème fraîche and cream in a smallbowl to blend.
  8. Serve warm soup toppedwith chives, passing crème fraîche mixturealongside for spooning over.

Nutrition Facts

Calories224kcal
Protein16.25%
Fat39.05%
Carbs44.7%

Properties

Glycemic Index
30.06
Glycemic Load
6.02
Inflammation Score
-9
Nutrition Score
19.972173926623%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.58mg
Hesperetin
0.19mg
Apigenin
5.49mg
Luteolin
0.27mg
Isorhamnetin
0.99mg
Kaempferol
0.26mg
Myricetin
0.38mg
Quercetin
3.78mg

Nutrients percent of daily need

Calories:223.71kcal
11.19%
Fat:9.99g
15.37%
Saturated Fat:5.84g
36.47%
Carbohydrates:25.73g
8.58%
Net Carbohydrates:16.2g
5.89%
Sugar:10.19g
11.32%
Cholesterol:26.35mg
8.78%
Sodium:15.11mg
0.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.36g
18.71%
Vitamin C:63.98mg
77.55%
Vitamin K:80.12µg
76.31%
Fiber:9.53g
38.13%
Vitamin A:1752.08IU
35.04%
Manganese:0.66mg
33.1%
Vitamin B1:0.4mg
26.8%
Folate:105.72µg
26.43%
Phosphorus:177.34mg
17.73%
Vitamin B3:3.14mg
15.7%
Vitamin B6:0.28mg
13.96%
Copper:0.28mg
13.93%
Vitamin B2:0.23mg
13.71%
Iron:2.46mg
13.66%
Magnesium:54.47mg
13.62%
Zinc:1.93mg
12.89%
Potassium:427.78mg
12.22%
Calcium:64.5mg
6.45%
Selenium:3.29µg
4.7%
Vitamin E:0.46mg
3.06%
Vitamin B5:0.25mg
2.47%
Vitamin D:0.19µg
1.23%
Source:Epicurious