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Pea Soup

Pea Soup

Method

                                                                                                                     Photo credit: G. Drakopoulos - Food Styling: T. Webb

  • Heat the oil in a large pot over medium-high heat.
  • Add the onion and garlic.
  • Sauté for about 5 minutes, until the onion softens. Stir often.
  • Add the stock and boil. Add the mint or basil and the peas. Cover pot and bring to a boil.
  • Cook to 3 minutes or until the peas soften but still retain their vivid green color.
  • Remove from heat and immediately beat with an immersion blender. Season with salt and pepper.
  • You can also use a regular blender, but add the mixture in batches.
  • As long as the soup sits in the hot pot it will keep losing its bright green color. So it is important to move quickly at this time.
  • Serve in bowls. Top with olive oil, pepper and cardamom leaves.
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Stars 5 965280a274e7faaa3ab948cbf65b3e63cafd3a357c9a1db9ace6cb5ab0ca420b
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Nutritional
Chart

Nutrition information per portion

135
Calories (kcal)
7 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

4.1
Total Fat (g)
6 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

0.62
Saturated Fat (g)
3 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

14.1
Total Carbs (g)
5 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

8.0
Sugars (g)
9 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

6.9
Protein (g)
14 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

7.1
Fibre (g)
28 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.46
Sodium (g)
8 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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