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Fresh Pea Soup Recipe

Looking for an easy Fresh Pea Soup recipe? Learn how to make Fresh Pea Soup using healthy ingredients.


Submitted by sailingchef

Makes 6 servings



A Fourth of July staple. You can substitute frozen petite peas, but it's not nearly the same as fresh peas picked that day. Serve hot or cold.

Recipe Ingredients for Fresh Pea Soup

2 tbsp olive oil
6 scallions, finely chopped white part only (keep chopped green part for garnish)
1 large carrot, peeled and finely diced
1 head Boston lettuce , cored and cut into shreds
4 tbsp chopped mint
4 cups chicken stock
2 cups fresh peas
1/4 cup fat-free half and half
1 tbsp fresh lemon juice
4 tbsp fat-free sour cream

Recipe Directions for Fresh Pea Soup

  1. Heat the olive oil in a large saucepan over medium heat. Add the whites of the onions and the carrots and saute until softened, 3-5 minutes. Add the lettuce and saute until wilted., about 5 minutes longer.

  2. Add 3 tbsp of the mint, the stock, and the shelled peas. Bring to a simmer, cover, and cook until the vegetables are tender, about 20 minutes. If using frozen peas, add during the last 5 minutes.

  3. Remove from heat. Puree the soup in a blender until smooth. Add the cream, lemon juice, and adjust seasonings with salt and pepper to taste. Reheat gently over medium-low heat and adjust seasonings to taste.

  4. Ladle the soup into bowls and garnish with 1 tbsp sour cream, a little chopped mint, and the chopped greens of onions.

Categories

Vegetables, Soup, American

Nutrition Facts
Serving Size 296.7g
Amount Per Serving
Calories
115
Calories from Fat
48
% Daily Value*
Total Fat
5.3g
8%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
3mg
1%
Sodium
543mg
23%
Potassium
321mg
9%
Total Carbohydrates
13.2g
4%
Dietary Fiber
3.8g
15%
Sugars
6.0g
Protein
4.8g
Vitamin A 61% Vitamin C 45%
Calcium 8% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in dietary fiber
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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