Summer Pea Soup

Vegetarian
Gluten Free
Health score
8%
Summer Pea Soup
25 min.
4
217kcal

Suggestions


As the warmth of summer envelops us, there's nothing quite like a refreshing bowl of Summer Pea Soup to brighten your day. This vibrant, green delight is not just a feast for the eyes; it’s a rich, creamy concoction that bursts with the sweet flavor of peas and the fresh essence of mint. Vegetarian and gluten-free, it makes for the perfect starter or light meal that everyone at the table will love.

Ready in just 25 minutes, this soup is designed for those who appreciate the beauty of simplicity without compromising on taste. Imagine sinking a spoon into a silky smooth blend of petite peas and shallots, enhanced with the subtle aromas of fresh mint and cream. Each sip brings nostalgia for warm sunny days, while also providing a comforting warmth that’s perfect for any occasion.

Whether you're hosting a summer gathering, looking for a quick and easy snack, or craving a light antipasti, this Summer Pea Soup fits the bill. Garnished with a dollop of crème fraîche and a sprinkle of mint, it not only tantalizes your taste buds but also adds a touch of elegance to your dining experience. Indulge in this culinary celebration of summer, and let the flavors of the season dance on your palate!

Ingredients

  • Tbsp shallots minced
  • 1.5 tablespoons butter unsalted
  • cups vegetable broth low sodium (for vegetarian option)
  • sprigs mint leaves 
  • pound peas frozen (available at Trader Joe's)
  • 0.3 cup heavy cream 
  • servings salt and pepper freshly ground to taste
  • servings crème fraîche sour with cream) diluted for garnish (can substitute cream
  • Strips mint leaves fresh for garnish

Equipment

  • sauce pan
  • blender

Directions

  1. Cook the shallots in butter: In a medium saucepan (2 1/2 to 3 quart) melt the butter on medium heat.
  2. Add shallots and cook until softened, but not browned, a couple minutes.
  3. Add the broth and mint sprigs to the shallots, increase the heat and bring to a boil.
  4. Add the frozen peas and salt and pepper to taste. Return to a boil, reduce heat and simmer until the peas are just tender, 3-5 minutes.
  5. Discard the mint and purée the soup in a blender until completely smooth.
  6. Blend in the cream. Taste and correct seasoning.
  7. Reheat to serve warm, or chill to serve cold.
  8. Serve garnished with crème fraîche and mint strips.

Nutrition Facts

Calories217kcal
Protein13.68%
Fat50.13%
Carbs36.19%

Properties

Glycemic Index
18.58
Glycemic Load
4.68
Inflammation Score
-8
Nutrition Score
14.11217384753%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.23mg
Hesperetin
0.08mg
Apigenin
0.04mg
Luteolin
0.09mg

Nutrients percent of daily need

Calories:217.26kcal
10.86%
Fat:12.42g
19.11%
Saturated Fat:7.41g
46.34%
Carbohydrates:20.18g
6.73%
Net Carbohydrates:12.91g
4.7%
Sugar:8.37g
9.3%
Cholesterol:35.18mg
11.73%
Sodium:208.91mg
9.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.63g
15.25%
Vitamin C:46.4mg
56.24%
Fiber:7.27g
29.07%
Vitamin K:29.21µg
27.82%
Vitamin A:1324.28IU
26.49%
Manganese:0.5mg
24.89%
Vitamin B1:0.31mg
20.83%
Folate:78.59µg
19.65%
Phosphorus:146.52mg
14.65%
Vitamin B3:2.42mg
12.1%
Vitamin B2:0.2mg
11.95%
Vitamin B6:0.23mg
11.44%
Copper:0.21mg
10.67%
Magnesium:41.95mg
10.49%
Zinc:1.52mg
10.17%
Iron:1.82mg
10.12%
Potassium:336.44mg
9.61%
Calcium:56.26mg
5.63%
Selenium:3.07µg
4.39%
Vitamin E:0.45mg
3.03%
Vitamin B5:0.23mg
2.26%
Vitamin D:0.32µg
2.11%