Minty Pea Soup

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

Suggestions


Welcome to a delightful culinary experience with our Minty Pea Soup, a vibrant and refreshing dish that perfectly embodies the essence of spring. This vegetarian and gluten-free soup is not only a feast for the eyes but also a nourishing option for those seeking a light yet satisfying meal. With its bright green hue and aromatic herbs, this soup is sure to impress your family and friends.

Imagine the sweet, tender peas blended with fresh mint and parsley, creating a harmonious balance of flavors that dance on your palate. The addition of crème fraîche adds a creamy richness, while the chives provide a delightful pop of color and a mild oniony flavor that elevates the dish. Whether served as a starter, a snack, or a part of an antipasti spread, this soup is versatile enough to fit any occasion.

Ready in just 45 minutes, this Minty Pea Soup is perfect for busy weeknights or leisurely weekend gatherings. With only 224 calories per serving, you can indulge guilt-free while enjoying a bowl of warmth and comfort. So, gather your ingredients and get ready to blend up a bowl of this deliciously refreshing soup that will leave everyone asking for seconds!

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