Minty Raw Pea and Spinach Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
90%
Minty Raw Pea and Spinach Soup
11 min.
4
116kcal

Suggestions


Looking for a refreshing and nutritious dish that’s perfect for warm days or as a light starter? Look no further than this Minty Raw Pea and Spinach Soup! With a vibrant green color and a delightful blend of flavors, this soup is not only visually appealing but also packed with health benefits. It’s a fantastic way to incorporate more greens into your diet while enjoying a delicious meal.

This soup is incredibly easy to prepare, taking just 11 minutes from start to finish. It’s a versatile dish that caters to various dietary preferences, being vegetarian, vegan, gluten-free, and dairy-free. Each serving is a mere 116 calories, making it a guilt-free option for a snack or appetizer. The combination of fresh baby spinach, sweet green peas, and aromatic mint creates a refreshing taste that’s complemented by a hint of garlic and a splash of lemon juice.

Not only is this soup a feast for the eyes and the palate, but it also boasts a remarkable health score of 90, ensuring you’re nourishing your body with every spoonful. Whether you’re serving it as an elegant starter at a dinner party or enjoying it as a quick snack, this Minty Raw Pea and Spinach Soup is sure to impress. So grab your blender and get ready to whip up this delightful dish that’s as healthy as it is delicious!

Ingredients

  • ounces baby spinach fresh packed
  • servings pepper black freshly ground to taste
  • tablespoon mint leaves fresh chopped
  • clove garlic peeled
  • tablespoon juice of lemon fresh
  • servings lemon wedges 
  • 12 ounces peas green frozen thaw (no need to )
  • ounce cashew pieces raw
  • servings salt to taste
  • cup water 

Equipment

  • blender

Directions

  1. Place the water, cashews or avocado, and garlic into blender and blend at the highest speed until completely smooth.
  2. Add the peas, spinach, lemon juice, and mint and blend at high speed, using a pusher if your blender has one, until thick and smooth. Taste and add freshly ground black pepper, salt, and additional lemon juice, if needed.
  3. Serve cold, with lemon to squeeze into individual servings.

Nutrition Facts

Calories116kcal
Protein21.65%
Fat26.14%
Carbs52.21%

Properties

Glycemic Index
47.26
Glycemic Load
3.96
Inflammation Score
-9
Nutrition Score
19.060434849366%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.78mg
Hesperetin
0.95mg
Naringenin
0.06mg
Apigenin
0.07mg
Luteolin
0.33mg
Kaempferol
1.36mg
Myricetin
0.09mg
Quercetin
0.88mg

Nutrients percent of daily need

Calories:116.33kcal
5.82%
Fat:3.56g
5.48%
Saturated Fat:0.63g
3.95%
Carbohydrates:16.01g
5.34%
Net Carbohydrates:10.28g
3.74%
Sugar:5.46g
6.06%
Cholesterol:0mg
0%
Sodium:219.24mg
9.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.64g
13.28%
Vitamin K:126.38µg
120.36%
Vitamin A:2698.53IU
53.97%
Vitamin C:42.64mg
51.69%
Manganese:0.7mg
34.9%
Folate:100.63µg
25.16%
Fiber:5.73g
22.92%
Vitamin B1:0.28mg
18.45%
Copper:0.35mg
17.56%
Magnesium:67.82mg
16.95%
Phosphorus:146.98mg
14.7%
Iron:2.4mg
13.31%
Vitamin B6:0.23mg
11.42%
Potassium:389.67mg
11.13%
Zinc:1.61mg
10.73%
Vitamin B3:2.04mg
10.19%
Vitamin B2:0.16mg
9.51%
Calcium:52.15mg
5.22%
Selenium:3.27µg
4.68%
Vitamin E:0.61mg
4.1%
Vitamin B5:0.18mg
1.8%