Green soup that’s good for your heart! Peas are loaded with cholesterol-lowering soluble fiber, and the onions, garlic, carrots and celery all contain powerful disease-fighting nutrients.

Yield: 10 cups (6 servings of 1⅔ cup each)



Difficulty Rating: Easy

Nutritional Highlights: Frozen vegetables are just as nutrient-rich as fresh. They’ve been frozen and packed immediately after harvesting, retaining all the nutrients.

Recipe Created By:
Recipe From: My Indiana Home

Ingredients

  • 2 tablespoons olive oil
  • 2 cups onions, diced
  • 4 large garlic cloves, minced
  • ¾ cup carrots, peeled and chopped
  • 1 cup celery, chopped
  • ½ teaspoon ground black pepper
  • ¼ teaspoon salt
  • 6 cups vegetable broth or stock, divided*
  • 2 (16-ounce) bags frozen green peas (about 7 cups)
  • 1 heaping cup packed mint leaves (roughly 1 ounce)
  • 5 to 6 teaspoons lemon juice
  • ½ teaspoon finely minced lemon zest
  • light sour cream or plain yogurt, lemon zest and mint leaves for garnish (optional)

* Use slightly more broth if you prefer a thinner soup.

 
 

Tips & Notes

• Opt for a reduced sodium (sometimes labeled “less” or “lower”) broth rather than a “low” sodium variety, or you'll just end up adding lots of salt. Or, try your hand at this recipe for homemade broth.

• Look for fresh mint that is bright, vivid green; avoid leaves that are wilted and brown.

More Tips & Notes on Green Pea Soup With Fresh Mint


 
 

Instructions


  1. In a 5-quart pan or Dutch oven, heat oil over medium heat. Add onions, garlic, carrots and celery. Cook about 10 minutes or until vegetables start to soften. Stir in pepper and salt along with enough vegetable broth to completely cover the vegetables, about 4½ to 5 cups. Bring to a boil.

  2. Stir in frozen peas along with remaining vegetable broth and return to a boil. Reduce heat to low and simmer 10 to 12 minutes, or until peas are tender but still bright, vivid green.

  3. Stir in mint, lemon juice and lemon zest. Remove pan from heat.

  4. Using a regular or immersion blender, puree the soup in batches.

  5. Ladle into bowls and garnish with a dollop of light sour cream or plain yogurt, lemon zest and a mint leaf, if desired. Refrigerate leftovers in a tightly covered container.


Nutrition Facts (per serving): Calories – 142, Fat – 4.1g, Dietary Fiber – 6.2g, Protein – 8.6g, Vitamin A – 50%, Vitamin C – 71%, Iron – 16%.


**Nutrition information is calculated using an online calorie calculator. Variations may exist. Values are based on a 2,000-calorie diet.


Recipe From: Farm Flavor - www.farmflavor.com
http://farmflavor.com/green-pea-soup-with-fresh-mint/
 

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Comments

  1. Melanie @ Pickle Me Too says:

    Split pea soup was my favorite food growing up. This sounds even better! Can’t wait to try it. Thanks for sharing!

  2. Debbie @ Easy Natural Food says:

    This sounds delicious, and I love the beautiful photo of your soup! I’m hosting a weekly blog carnival specifically for soups, stocks and chowders, every Sunday! I would love you to come and post this recipe. Just stop by my blog on Sunday – the link will be up!
    http://www.easynaturalfood.com

    I hope to see you there:)
    Debbie

  3. Debbie @ Easy Natural Food says:

    Thanks so much for sharing this recipe with Sunday Night Soup Night! I’ll be hosting weekly through fall and winter, so I’d love to see you again with your next soup/stock/chowder recipe.

  4. Jessy Yancey says:

    Linked up at Made By You Monday.