Green Pea Soup

4 Reviews
50% would make this recipe again

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Cooking : 15 min
300 calories/serving

Ingredients

4 slices bread, whole wheat, for the croutons 140 g
2 tbsp olive oil, for the croutons 30 mL
3 cups chicken broth, low-sodium 750 mL
4 cups frozen peas 500 g
1/4 cup whipping cream 35% 65 mL
12 leaves fresh mint [optional] 0.4 g
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the croutons.
  2. Bring the broth to a boil. Add the frozen peas and cook 7-8 min, with no cover (to prevent discoloration).
  3. Purée the soup in a blender or food processor. Add the cream, adjust the seasoning and reheat 2-3 min.
  4. Ladle the soup into bowls. You may garnish each bowl with mint leaves and a dollop of cream. Serve the soup with the croutons.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

300

Fat

13 g

20 %

Saturated 4.8 g
+ Trans 0 g

24 %

Cholesterol

20 mg

Sodium

380 mg

16 %

Carbohydrate

36 g

12 %

Fibre

8 g

31 %

Sugars

14 g

Net Carbs

28 g

Protein

13 g

Vitamin A

56 %

Vitamin C

38 %

Calcium

6 %

Iron

24 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Niacin, Selenium, Vitamin A, Vitamin B1, Vitamin K
Good source of  :
Copper, Iron, Phosphorus, Potassium, Vitamin B2, Vitamin C, Zinc
Source of  :
Calcium, Pantothenic Acid, Vitamin B12, Vitamin B6, Vitamin E
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (4 with rating only) 50% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Vegetables | Soups | High Fibre | Halal | High Iron

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