Green Pea Soup

9 Reviews

100% would make this recipe again

Cooking : 15 min

280 calories/serving

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Ingredients

4 slices	bread, whole wheat, for the croutons	140 g
2 tbsp	olive oil, for the croutons	30 mL
3 cups	chicken broth	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]	0.2 g
	ground pepper to taste [optional]

Before you start

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

Method

Prepare the croutons.
Bring the broth to a boil. Add the frozen peas and cook 7-8 min, with no cover (to prevent discoloration).
Purée the soup in a blender or food processor. Add the cream, adjust the seasoning and reheat 2-3 min.
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 280
Fat 12 g 19 %
Saturated 4.5 g + Trans 0 g 23 %
Cholesterol 20 mg
Sodium 820 mg 34 %
Carbohydrate 35 g 12 %
Fibre 8 g 31 %
Sugars 14 g
Net Carbs 27 g
Protein 11 g
Vitamin A 57 %
Vitamin C 38 %
Calcium 6 %
Iron 23 %

Amount

% Daily Value

Calories

280

Fat

12 g

19 %

Saturated 4.5 g
+ Trans 0 g

23 %

Cholesterol

20 mg

Sodium

820 mg

34 %

Carbohydrate

35 g

12 %

Fibre

8 g

31 %

Sugars

14 g

Net Carbs

27 g

Protein

11 g

Vitamin A

57 %

Vitamin C

38 %

Calcium

6 %

Iron

23 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	1 ¾	servings
Grain Products :	1	serving
Milk and Alternatives :	0	serving
Meat and Alternatives :	0	serving

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Claims

This recipe is :

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

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DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group	Exchanges
Starches	1 ½
Fats	2

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Members' Reviews

9 Reviews (8 with rating only ) 100% would make this recipe again

annickggauthier 5 Green Pea Soup

august 31, 2009 | I would make this recipe again

This simple soup is absolutely delicious. Much, much tastier than you would ever think could ever be delivered by frozen green peas. The more you can puree it, the better it will taste.

Useful 0

This recipe is in the following categories

Vegetables | Soups | High Iron | Halal | High Fibre

Top Reviews

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annickggauthier

august 31, 2009 | I would make this recipe again

This simple soup is absolutely delicious. Much, much tastier than you would ever think could ever be delivered by frozen green peas. The more you can puree it, the better it will taste.

Useful 0

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